EMOM 15

Minute 1 : Echo Bike 10/7 Calories
Minute 2 : AMRAP Shoulder Press @ 70% heaviest OTD
Minute 3 : 20 DeadBugs

Score : Reps of shoulder press

EMOM 15

1 Minute : Row 12/9 Calories
2 Minute : AMRAP Shoulder press @ 70% Heaviest OTD
3 Minute : 15 Tuck Ups

Score : Shoulder press

2-3 rounds for quality:
10m + 10m crossloaded walk
30 + 30s standing KB march
30 - 60s chinese plank on floor

4x
New every 8th minute

A) 18-20/13-15 Cal SkiErg
8-10 Single Arm Devils Presses
18-20/13-15 Cal Row
12-15 KB Swings
12-15 Wall Balls

B) 18-20/13-15 Cal Bike
10-15 Box Jump Overs
18-20/13-15 Cal Row
12-15 KB Swings
12-15 Wall Balls

4 SETS FOR QUALITY
100m KB Suitcase Carry
750/600m Row/Ski
1:00 Jump Rope Practice
20 Up-Downs
20 KB Goblet Alt. Lunges
-Rest 1:00 b/t Sets-
RPE 6, keep it medium today

OPTIONAL COOL DOWN
ON A 8:00 RUNNING CLOCK...
Foam Roll or Stretch as Needed

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8 COSSACK SQUAT / SIDE SQUAT *alternating

6+6 x CROSS CHOP *plate/db

12 x PLATE PASS for your ABS + 12 x GLUTE BRIDGE *slowly roll back

12 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG

video: CROSS CHOP

video: PLATE PASS for your ABS

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5 x RDL *jerk grip + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella rive otteella

5+5+5 FRONT SQUAT NARROW + NORMAL + WIDE STANCE

3+3 x SHOULDER PRESS + PUSH PRESS

3+3+3 x SQUAT JERK + OHS + SOTS PRESS *jerk grip

3+3+3 x JUMP BARBELL from POWER POSITION *balance & effort from the whole leg & scapula control +
CLEAN HIGH PULL from POWER POSITION *full foot +
CLEAN HIGH PULL from POWER POSITION *heels up

3+3+3 x MUSCLE CLEAN from POWER POSITION +
POWER CLEAN from POWER POSITION +
CLEAN from POWER POSITION

3+3 x TALL POWER CLEAN + TALL CLEAN

3+3 x SLOW PULL CLEAN + CLEAN

3 x GOOD MORNING SQUAT - PUSH JERK IN SQUAT *barbell behind the neck

4 x 1+1 SPLIT SNATCH + PUSH JERK IN SPLIT *alternating

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FRONT SQUAT + PRESS to SPLIT JERK with HANGING WEIGHT *fs pause bottom 3 sec *press both side, 2+2
3-4x[3+2]@light weight, rest btw sets 2min

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SPLIT CLEAN *both side
3-5x2@light weight, rest btw set 2min

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FRONT SQUAT + BACK SQUAT
3-4x[4+4]@50-60% fs-% rest btw sets 3min

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FLOATING HALTING SNATCH DEADLIFT
holding power position for 2-3 seconds, only the last 2 reps are technically floating
*Perform a snatch deadlift up to the designated height (usually mid to upper-thigh), keeping the shoulder joint in front of the bar and the weight balanced evenly over the whole foot. If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.

After holding this position for 2-3 seconds, reverse the motion to bring the bar back down as close to the floor as possible without touching, then begin the next rep. It’s critical to ensure you maintain the correct positions and balance on the way down as well as up for the exercise to be effective.

Conventionally the first rep of a set is taken from the floor as a normal halting deadlift; for example, in a set of 3, only the last 2 reps are technically floating.
3-5x3@60% sn-%, rest btw set 2min

video: FLOATING HALTING SNATCH DEADLIFT

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds: NO SHOES
MIXET: choose the most challenging exercises

1)
10-20 total reps GLOSE GRIP SEATED LOW ROW & MAX REPS REAR ROW FLY & STANDING BATWING MAX HOLD *epäkkäät&lavan lähentäjät tulessa
40-64+40-64 total reps BANDED HAMSTRING CURL *aloita heikommalla

2)
20-30 total reps DIP / BENCH DIP & MAX REPS 1-LEG SEATED DB CALF RAISE
40-50+40-50 total reps JEFFERSSON CURL *aktiiviset lonkankoukistajat - tunne liike syvällä vatsoissa

3)
20-30 total reps KB FLIES & MAX REPS STANDING 1-LEG HIP FLEXION with DB *aloita heikomalla, tee sama toistomäärä paremmalle puolen
30-40 total reps KNEELING SQUAT *barbell+weight

Rest as needed

video: GLOSE GRIP SEATED LOW ROW 1:26

video: REAR DELT FLY

video: STANDING BATWING HOLD 0:25

video: 1-LEG SEATED DB CALF RAISE

video: JEFFERSSON CURL

video: KB FLIES

video: STANDING 1-LEG HIP FLEXION with DB

video: KNEELING SQUAT with BARBELL

Voima
E3MOM, 4 rounds
seated kb press 6+6

WOD
10min amrap
15cal ergo
15 goblet squat

3x
10min ON/2min OFF

”I Go-You Go”

A. 12/9 Cal Row
8 Box Jump Overs

B. 12/9 Cal SkiErg
8 Sit-ups

C. 12/9 Cal Bike
8 Box Jump Overs

Bar muscle up 2/2

EMOM 6 : 1-3 Bmu / hips to Bar / 90 degree hold

EMOM 6:
1. 10-15 box dips
2. 15-20 pull down with band

TABATA: lower ABS & upper abs

A)
Daily max of :
Cluster + Sq. Clean & 2 Jerk

• Tng Clean After the cluster
• build up in about 5 sets

B,
Every 5 mins x 3 sets
10 Power Clean @50/35kg
20 Double under
10 Front squat @50/35kg
30 Double under
10 STOH @50/35kg
40 Double under
Remaining time is rest!
Goal: sub 3 mind each set!
Score is slowest split!