AMRAP x 21 MINUTES
2:00 Machine or Jog
8/8 KB Suitcase Split Squat
12 Russian KB Swings
2:00 Machine or Jog
8/8 Single Arm KB Floor Press
12 Hand Release Push-Ups / Push-Ups / Incline Push-Up
RPE 6

Warm Up
3 x 40 sec easy / 20 s moderate / 10s fast cardio, rest 20s bwn.
then 2 rounds
10/10 single leg RDL
10/10 single arm hang snatch, next round hang pc&pj
10/10 front rack walk lunges
10-20 ring row
then start barbell prep for weight lifting (warm up&prep yhteensä 30 min karkeesti)

Workout
Emom 12
1 - 40 sec easy/recovery cardio
2 - 4-6 power snatches @50-70% of 1rm
3 - 40 sec easy/recovery cardio
4 - 4-6 squat clean thrusters @same weight

3 min rest

Emom 12
1 - 40 sec easy/recovery cardio
2 - 12-16 db snatches + 4-8 burpees
3 - 40 sec easy/recovery cardio
4 - 6-8 single arm db/kb oh lunge walking steps R/L + 4-8 burpees

WOD

For time OR for quality

For time:

15m handstandwalk

21 Bar muscle-up

15m handstandwalk

15 bar muscle-up

15m handstandwalk

9 Bar muscle-up

15m handstandwalk

For quality with partner (ygig)

5m spot. handstandwalk

12 Jumping bar muscle-up

5m spot. handstandwalk

9 Jumping bar muscle-up

5m spot. handstandwalk

6 Jumping bar muscle-up

5m spot. handstandwalk

MODERATE-MAXIMAL WEEK 8/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

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kuva: GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
1-2[2+2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 1@50% rest btw sets 2min

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POWER CLEAN + PUSH PRESS + POWER JERK
1-2[2+2+2]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 1+1@70%, rest btw sets 2min

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SNATCH BALANCE + OHS
1+1@up to 93-98%, sn-% rest between sets 2min

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CLEAN PANDA PULL *the feet can be lifted and moved out into the squat stance as you pull down, then hopped back to the pulling stance as you extend again for the next rep.
2x1@100% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:
3 PULL / CHIN UPS *vasta/myötäote, single reps w/ 10-20 sec rest btw
8+8 SIDE LYING TOE TOUCH
8 DIP / BENCH DIP

Rest as needed

video: SIDE LYING TOE TOUCH

Warm Up
2 rounds
2 min bike erg or row
12 GTOH+Halo with plate 10/15kg
12 pause goblet squats
6+6 single arm plate press
1:00 Plank Hold

Metcon
4-5 sets
12 double db deadlifts
9 double db hang power cleans
6 double db push press
rest 30-45s bwn sets

Then start to build for thruster weight

Strenght and Conditioning
emom 5
5 thrusters @60-65%
rest 1 min
emom 5
3 thrusters @70-75%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 thruster @80-85%

Optional Accessory Work
2-3x12-15 reps of dumbbell lateral raises
2-3x12-15 reps Toe up RDL @light weight
2-3x8-12 rolled up ghd back extensions
rest as needed

Power clean & jerk
4x 2 power clean + 2 jerk (70-80%)
4x 2 power clean + 1 jerk (80-85%)

4 sets of Tempo Bench Presses 30X1
Set 1: 5 @55% 1RM Bench Press
Set 2: 4 @60%
Set 3: 3 @65%
Set 4: 2 @70%
- Rest 2min btw sets

Strict Chin-Ups

4-4-3-3-2-2, use band or weighted

After Each Set 5 Seated DB Press

Go Every 3:30

Easy pace cardio
Saat valita mistä osiosta aloitat ensinmäisenä, tavoite on tehdä pitkä kestävyys
ja taito harjoitus niin että kardiolaitteella tekeminen on ainoastaan kevyttä
palauttelua etkä puske yhtään, sykkeen tulee olla selkeästi aerobisella eli pystyt
puhumaan. CF-liikkeissä tee vaan sellaista sarjaa että se tulee suht helpolla.
Harjoituksen on tarkoitus olla kevyt mutta kerryttää kuitenkin minuutteja.
Eli tee ensin esim part 1 osio 2 kertaa läpi = 16 min, lepää sit 0-2 min ja jatka seuraavaan osioon.
Easy pace cardio
Part 1
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 C2B OR pull ups, go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 4-8 strict or kip hspu , go every 1 min

Part 2
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 GHD Sit Ups , go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-12 kb swings , go every 1min

Part 3
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 wall ball shots, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-12 pistol squats , go every 1 min

-rest 0-2 min bwn parts-

4 rounds, rest 1-2min between movements

1) 5 Front Squat AHAFA
2) 10+10 KB Row (single arm)
3) 10 KB Push Press (2xKB)

Go by feel. Scale if needed.