Viikko 52
Treeni 1
Warm Up
2 rounds
2:00 cardio machine
10 burpees
20 reverse lunges / lunges forward
15 tuck ups
5 shoulder press
5 back squats

Strenght
Back Squat 4x5 reps @build to heavy 5 reps, leave 1-2 reps tank
Shoulder Press 4x5 reps @build to heavy 5 reps, leave 1-2 reps tank
rest 2-3 min bwn sets

Accessory Work
3 rounds
10 double db bench press
15 ring row vastaotteella
20 air squats
25 abmat sit ups
rest 1-2 min

3 hang power cleans (43/61 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.

Scaled WOD
4 sets for AMRAP 4:
3 hang power cleans (15/20 kg)
6 shoulder-to-overheads
9 burpees over the bar
6 jumping pull-ups
– Rest 2:00 between rounds.

45 min PK
100 rope jumps
30s HBH
1000m row
30s ABH
12 ring rows
30s support on rings / ring push up
20 lunges
15s+15s plank + plank half way of pus up
20 light kb swings

3 x max reps
Rest 90sec

• try to hit 10 or more reps on first round

Viikko 51
Treeni 1
Warm Up
3 rounds
1:00 cardio (add speed each round)
20 face pulls / band pull aparts / pass throughs with light band, change every round
10 push ups
5+5 db/kb hang snatch

Strenght
Hang Power Snatch 3x8 reps @moderate heavy about 50-60%
Bench press 3x8 reps @moderate heavy @60-70%
rest about 2 min bwn sets

Metcon
Death by Row and Burpee or Air Bike and Wall Ball shots
Odd : 8/10 cal row , add + 1 rep each min. With Air Bike start 6/8
Even : 6 burpee, add + 1 rep each min. With wall balls start at 8 reps.
Target/goal bwn 12-20 min. 20 min cap.
yks laite/pallo per pari ja aloitatte ristiin liikkeet.

Cool down 2-3 min with cardio machine and then do some short streching if ffeeling like it.

In teams of 3, for calories:
30 x 20s Assault Bike
- Rest 2min
30 x 20s Ski Erg

Only one team member works 20 secs at a time and then rests for 40s while the other 2 members complete their 20s of work. So its 10 x 20s of work / member / machine.
Score is the total calories completed in all of the intervals.

6 SETS
32 Double Unders
8 Shoulder to Overhead @70/47.5kg
32 Double Unders
Rest 1:00 b/t Sets

• Score is slowest set, so aim for consistency!
• Daily video: https://vimeo.com/783030285

Complete 100 strict pull ups/ 200 kipping pull ups

Every 2min
10-20 DU/ 30 singles
10 DB’s push press

TC: 30min

3 SETS
16 Alt. DB Hammer Curls
16 Alt. DB Strict Press
Max Banded Triceps Pull-Downs

• Daily Video: https://vimeo.com/780860882

1) muscle snatch
1x3 - 2x2 - 3x1
Lepo 1-2 min

2) power snatch
4-6 x 3 @keskiraskas
Lepo 2 min

3) 3-pos snatch (tasku, polven yläp., polven alap.)
4-6 x 3 @ keskiraskas +
Lepo 2 min

4) squat snatch
2-3 x 3 @ raskas
Lepo 2 min