Warm Up
2 rounds
1.5 min row
10 gtoh + halo
5+5 single arm plate press
10 goblet squats
10-15 v-ups

Intervals
4-5 sets of
10-15 ghd sit ups or V-Ups x 15-20
12/15 calories rowing
10-15 wall ball shots
rest 1:1 bwn sets
time target on each set 1.45-2.15.

Weightlifting
power clean+ clean+push press+jerk 3x1+1+1+1 reps@35-50%
Squat clean+Split jerk 3x2+2reps@60-70%
Squat Clean+split jerk/power clean
(80%x1+1, rest 30sec 60%x3)x3-5 sets

Optional Accessory Work
2-3x8-10 single arm db row R/L
2-3x8-10 reverse flyes with dumbbells
2-3x15-20 ghd hip extensions
rest as needed

4 Intervals

A1. 5:00 AMRAP

14 Wall balls @ 9/6kg
10/8 Row Cal
8 Burpees over the rower

A2. 5:00 AMRAP

8 Toes to Rings
10 Box Jumps 24"/20"
14 DB Hang Clean & Jerks, Alternating 22,5/15kg

Rest 3:00 between intervals

Flow. A1 – A2 – A1 – A2

2@up to 98%, then DROP SETS 3x3@-10%, fs-% rest btw sets 2min

WARM UP n. 15-20min

no shoes

10 x 90/90 HIP SWITCH +
6 x 90/90 HIP SWITCH & HIP UP +
6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
4 x 90/90 HIP SWITCH & PIGEON +
4 x 90/90 HIP SWITCH & REACH +

both side:
20 HALF KNEELING HIP ROLL BACK +
6 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER

2 x
6x SQUAT REACH +
DOWNWARD DOG with 10x CALF PUMPING +
6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD +
WARRIOR I +
WARRIOR II +
REVERSE WARRIOR +
TRIANGLE +
REVOLVED TRIANGLE +
LUNGE w / ANKLE TOUCH +
2x HIP AIRPLANE +
LUNGE position THORACIC LATERAL RAISE +
1-LEG GLUTE STRECH w/ THORACIC ROTATION +
2x DOWNWARD DOG & PLANK & COBRA POSE & SPIDERMAN LUNGE w/ ROTATION both side & LATERAL SIDE STRETCH w/ ROTATION

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5 x GOOD MORNING SQUAT PUSH PRESS *jerk grip

3+3 x STANDING (ankle+knee+hip+shoulders same line) EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet

3+3 x SLOWLY SHOULDER PRESS + SHOULDER PRESS

3+3 x PUSH PRESS + PUSH JERK

3+3 x SQUAT JERK + POWER JERK

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

2+2 x PRESS FROM SPLIT + PUSH JERK BTN IN SPLIT *both side

2+2 x TALL JERK + RHYTHM DIP JERK *both side

2+2 x REBOUND SPLIT JERK + SPLIT JERK *both side

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PROGRAM 1

SNATCH
2x3@barbell, 4x3@up to 75% sn-%, rest between sets 2min

CLEAN + JERK
2x2x[1+1]@barbell, 3x[1+1]@up to 70, 2x2x[1+1]@75% jerk-%, rest between sets 2min

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PROGRAM 2

POWER JERK + SPLIT JERK *rack/blocks
2x2x[1+2]@barbell, 1+1@up to 70%, rest btw sets 2min

SPLIT JERK
3x1-2@90-92%, 2x1@80%, jerk-%, rest btw sets 2min

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PROGRAM 1 & 2

FRONT SQUAT
2@up to 98%, then DROP SETS 3x3@-10%, fs-% rest btw sets 2min

DEFICIT SNATCH PULL *full foot + TRAP PULL
3x[3+2]@90% sn-%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds:

8 SEATED ROW *wide grip
15 BANDED FACE PULL
40 sec CHINESE PLANK HOLD *weight, levypaino lantion päälle

Rest as needed

video: SEATED ROW

video: BANDED FACE PULL

video: CHINESE PLANK HOLD

3 x 10
* sopivalla painolla/kahvakuulilla

For time:

15-12-9
echo
ttb
burpee to bar

rest 5min

For time:
12-9-6
echo
DB stoh@22,5/15kg
* 10m DB walking lunge

Target under 8min, time caps 10min

*2min rest
*increase from last week

Warm Up
Ota omat yleislämmöt ja mobilityt, testaile liikkeet läpi. Käytä maksimissaan 2 laitetta
tänään harjoituksissa. Ei soutua.

Long CF Metcon (44 min with rest periods)
Metcon&Skill
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min: every 30s perform 4-6 pistol squats
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30s perform 4-6 hspu
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30s perform 4-6 c2b or pull ups
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30s perform 1 legless or normal rope climb
2 rounds
2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
2 min : every 30s perform 5m hs walk /1-2 wall walks

rest 1 min bwn parts.
Käytännössä voit siis tehdä laitetta aina karkeesti 1 min 50s ja sit ottaa siirtymän skill liikkeeseen.

Warm up
Modified Crossover Symmetry Activation (2x ohutta kuminauhaa tarvitset)
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband nilkkojen/polvien yläpuolella
10+10 banded side steps
10+10 banded forward&backwards walk
10 banded hip bridges
10+10 single leg hip bridges
10-20 banded air squats
then

2 rounds
20/16 calories rowing
20 cossack squats
10 wall squats
5-10 burpee pull ups

Weightlifting
2 sets
5 snatch pulls + 5 hang muscle snatch + 5 snatch grip push press behind neck + 5 pause ohs
rest 30-45 sec bwn
5-4-3 reps of flat foot snatch @35-50%
rest 1-1.5min bwn
then
4 min emom
3 pause snatch @60%
rest 1 min
4 min emom
2 pause snatch@67%
rest 1 min
4 min emom
1 pause snatch @75%
snatches can be performed squat or power snatches. 2s pause tempauksen vastaanotossa, hae balanssi ja finish.

Strenght
Front Squats 3x5reps@50-55-60%
rest 2-2.5 min bwn
Pause Front Squat 3x2reps@60-65-70% (2 sec pause at bottom)
rest 2-2.5 min bwn

Metcon
4-5 sets 1 min on / 1 min off
4 shuttle run (1 shuttle run is 7.5+7.5m)
max reps of burpee box jump overs (50/60cm)
target 7-10 on bbjo on each round

35min for quality:
a) 6-10 double box get over (120 / 100) + remaining time machine
b) accumulate 30-60s passive hang from high rings
5+5 plate windmill
8-12 + 8-12 s.a. db bent over row
8-12 + 8-12 (goblet) curtsy lunge

RPE 6-7

Treenin kulku: Tehdään pareittain, toinen pareista tekee A:ta ja toinen B:tä. A:ssa tehdään ensin boxien ylitykset ja sen jälkeen mennään konetta loppuaika, kunnes B valmis. Sen jälkeen paikkojen vaihto.