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

Emom 24

1) 6-12m Oh-lunge (2×painoa)
2) 3-5 Boxihyppyä
3) 1-5 Wall walk
4) Lepo

Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:20-30 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards

Strenght
Back Squat 10-8-8-8reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Bench Press 10+8+8+8reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Deadlift 10-8-8+8 reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
kaikissa voimaliikkeissä keskitytään nyt siihen, että liike on hallittua alaspäin ja liikenopeus ylöspäin säilyy hyvänä!

Metcon @75-85%% effort
4x, new set every 5 minutes
400m run
4-8 strict chin ups
8-16 push ups
16-20 farmers hold walking lunges with double db's (15/22.5kg's)

Warm Up
Foam Rolling to full body/upperbody
then some band pulls as needed
then 2 rounds
10-15 hollow rocks + 3-5 reverse snow angels
3-5 scapula pull ups + 3-5 strict pull ups + 3-5 kipping on rings
:10-20 sec ring support hold + 10-20sec ring dip hold
rest 1-2 min bwn sets
· A ryhmä / 4-7 toistoa / 1 x kerroin
· B ryhmä / 8-12 toistoa / 2 x kerroin

Gymnastic Strenght
Ring or Bar Muscle Ups / Strict c2b or strict pull up + ring push ups
Viikko 4
4 toistoa + 3 toistoa + 5x2 toistoa ja 3x1 toisto.
rest as needed bwn sets
Aina ennen suoritusta teet 10-20 sec of unbroken drag rope du's (normal du's 25-30sec) or shuttle run practises for 25-30 seconds
huom joka toinen setti otat naruhypyt ja joka toinen setti shuttle run siihen alle

3 supersets of
3-4 rope climbs / 5-7 short rope (No jump) or 20-24 kb gorilla row
6-8 tempo db bench press (3 sec alas, 1 sek stop alhaalla ja ylös)
rest 2-3 min bwn sets

Metcon at 60-70% effort
4-5x400m run
30-45 sec walk or rest bwn 400m
REST 1 MIN after last run and move to ski&row
4-5x 425/500m ski or rowing
30-45 sec walk or rest bwn ski's or rowing's
REST 1 MIN after last ski&row and move to bike or air bike
4-5x 850/1000m bike erg (air bike meters 1000/1200m)
Eli pidä tahti leppoisena, tarkoitus ei ole lähteä vetämään vauhtikestävyys alueelle vaan pidetään pk:lla ja helppona tekeminen. Volyymia tulee.

Cool down
3-5 min recovery bike / air bike / jog&walk

3-4 sets:
6 Seal Rows
10 Ring Push-ups
- Rest as needed

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!