WU: AMRAP8:
10 cal row or ski
10 swimmer
10 banded flyes
5+5 ring scap. pull + ring row

banded flyes:

ring scap pull:

3x12 min AMRAP’s with a partner

I
8 D-ball clean
12 HSPU
16 D-ball squat
20 T2B

II
8 BMU / RMU
12 DB hang squat clean 15/22,5 kg
16 Renegade row /w push up
20 Crossover

III
8 Squat snatch 30/45 kg
12 Box jump over
16 Single leg V-up
20 m HS Walk

TEAMS OF 4

Part A)
AMRAP 20 minutes - Waterfall style
25 Sync USA swing@20/12 kg - P1+P2
25 YGIG front squat@43/30 kg - P3+P4
25 Sync lateral bar hops - P1+P2
25 Sync USA swing - P3+P4…

Partners working together may split the front squat reps anyhow.

Part B)
EMOM 12 minutes (31 seconds work each minute)
Min1: Machine Calories - P1
Min2: Double/single under - P2
Min3: Kipping toes to bar - P3
Min4: Burpee - P4

Team members rotate through the minutes.

Part C)
For time
2025m shuttle run in teams of 4

Shuttle run -> Plank -> Rest -> Getting ready to run -> Shuttle run -> Plank…

When the clock hits start two team members are working at the same time: P1 is running 10x10m, P2 is planking. When P1 is done with running he/she starts planking and P2 is resting and P3 starts running. Then P3 is planking, P4 is running and so on.
The plank starts right after the run and has to be hold while team member is running.

Example:
1st round:

Shuttle run 10x10m - P1
Plank - P2
Rest - P3
Rest (getting ready to run) - P4

2nd round:

Shuttle run 10x10m - P4
Plank - P1
Rest - P2
Rest (getting ready to run ) - P3

Kyykky 3x2 (80-85-90%)

Maastaveto 3x3x70%

Sivutaivutus 3x20 / puoli

*1-3sec pause at the knee *cl grip

2× 3+3@55-60%, 2× 3+3@60-65%, jerk-%, rest btw sets 2min

1@up to 75-80%, rest btw sets 2min

3 Rounds:
1:30 Bike, Row, Ski, Run
3 Strict Pull-ups
6 Push-ups
9 KBS (US) 24/16kg
12 Air squats
15 AbMat sit-ups

HEAVY-MAXIMAL WEEK 11/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

5×/side + 10×side FULL MOON + SIDE PLANK with SHOULDER EXTERNAL ROTATION

10×side + 3×/side + 3×/side + 3×/side + 5×/side + 3×/side
ELEVATED HAND SUPPORT 90/90 HIP ROTATION +
SCAPULA PUSH UPS to DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
PRONE PINWHEEL TAPS to ELBOW PLANK +
REACH BACK to TABLE +
KNEELING SPINE TWIST to COBRA

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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video: FULL MOON

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

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kuvat liikkeistä

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MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH *eyes closed
2×2× 1+1+1+1@barbell, rest btw sets 1min

SNATCH
2×3@barbell, 3@up to 77-80%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + CLEAN + SPLIT JERK *eyes closed *split jerk to the other side on the next set
2×2× 1+1+1+1@barbell, rest btw sets 1min

CLEAN + SPLIT JERK *split jerk to the other side on the next set *tee nousevalla kuormalla rinnalleveto ja saksiintyöntö - sama uudelleen, mutta työnnä saksiin toiselle puolen :)
2×2× 1+1@barbell, 1×2× 1+1@up to 77-80%, jerk-%, rest btw sets 2min

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FRONT SQUAT narrow+normal+wide stance *slowly down and explosive up!
2+2+2@barbell, 2+2+2@50%, fs-%, rest btw sets 2min

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FRONT SQUAT
2@up to 75-78%, rest btw sets 2-3min

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PAUSE SNATCH PULL + SNATCH PULL *1-3sec pause at the knee
2× 1+2@55-60%, 2× 1+2@60-65%, sn dl-%, rest btw sets 2min

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video: SNATCH SEGMENT PULL "PAUSE SNATCH PULL" at the knee

*Stop and hold in the pause position for 1-3 seconds, ensuring proper position and whole foot balance. After pause complete the snatch pull, then return the bar to the floor.

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!!

Go every 2 min for 3-5 rounds!

2 dumbbell complex:
6× SUMO DEADLIFT
3× GORILLA ROW
6× FRONT SQUAT
3× PUSH PRESS *no T&G

*start with a moderate weight (unbroken) and work the weight up if you can! No failure!

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video: DB SUMO DEADLIFT

video: DB GORILLA ROW

video: DB FRONT SQUAT

video: DB PUSH PRESS

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KEHONHUOLTOA!

20min parin kanssa

50 seinäpallo
50 yleisliike boksihyppy yli

Toistot saa jakaa vapaasti

Back Squat, every rep 2 sec pause on bottom

3-2-1-3-2-1-3-2-1

Go every 2:30