Warm Up
3 rounds
1 min rowing
4 inch worm + push up
8 gtoh with plate
12 goblet squats with plate
16 plate hops
then some mobility and prep for workouts

Metcon
3-4 sets
5-6 hang squat cleans @42.5/60kg or masters 45+ 35/52.5kg
12/15 calories rowing
8-12 strict hspu
16/20 calories rowing
rest 1:1 bwn sets
target time sub 3 minutes each set, cap 4 min. Ota toistomäärät silleen että saisit pidettyä hang cleanit
unbroken sets, hsput 2-3 osassa ja soudulla vauhdin mod/fast sekoituksena.

Strenght and Conditioning
4-5 sets of
30-40 seconds of double unders
rest 10-20 sec
6-10 double kb thrusters @12-16/20-24kg's or go for dumbbells
rest 2-3 min bwn sets

Accessory Work
2-3 sets 15+15m single arm db oh lunge @rx db
2-3 sets of 1 min max reps ghd sit ups
rest as needed

Kyykky 1x82,5%, 1x90%, 1x95-97,5%

Maastaveto 2x80%, 2x85%, 2x90%

Etuheilautus 2x30

Jalkanostot maaten 2x30

IN TEAMS OF 2.

AMRAP x 20 MINUTES
10 Alt. Pistols or Scaled Option
6 Bar Muscle-Ups or Strict Pull-Ups (assisted as needed)
4 Front Squats

• P1 works while P2 completes row/bike/ski calories. Once P1 has completed a full round, partners switch.

DELOAD WEEK

Team workout

5 rounds for time
In 2min:
12 wall ball 20/14
9 KB sumo deadlift high-pull 24/16
6 burpee to target
AMRAP shuttle run (1x = 7m)
4min rest

In teams of 3 (5 rounds each). One at the time on intervals (work & rest 1:2)
Result is the total amount of shuttle runs that the whole team has done.

Maastaveto 3x90%

Jefferson Curl 3x10
-varovasti kuormaa

SitUps 3x10
-lisäpaino!

Kiertolankut 3x20-30 (10-15 / puoli)

Rest day - what did you do?

20min Amrap
ergo max cal

• - käytä samaa laitetta kuin viime viikolla*

Warm Up
3 sets with air bike
40 sec easy / 20s moderate / 10s fast then 20s rest
then 2 sets
4 inch worm with push up
8+8 lateral box step ups
4 burpee box jump overs, step down

Intervals
3-4 sets of
16/20 calories air bike (masters 45+ 14/18) (go moderate to fast pace)
7/8 burpee box jump overs 50/60cm (masters 45+ 7 reps)
16/20 calories air bike (masters 45+ 14/18) (go moderate to fast pace)
rest 1:1 bwn sets
time target on each set under 3 min per set

Strenght
Front squat 3x4reps@60%, control down, as fast as you can up!
rest 2-3 min bwn sets

Weightlifting
power clean+ squat clean+push press+ split jerk 3x1+1+1+1 reps@35-50%
Squat clean+Split jerk 3x2+2reps@60-75%
Squat Clean+split jerk/power cleans
(80-85%x1+1, rest 30sec 60%x3reps)x3-5 sets
huom 60% power clean ykkösestä, ei kyykky rive ykkösestä.
rest 1.5-2.5 min bwn sets

AMRAP 12 IGYG

1-2-3-4-5... Wall Walks
10/7 Calories Bike

Clean 8x2x75%