4x
New Interval every 8th minute

15 Wall Balls
12-16 KB Swings / DB Snatch
18-20/12-15 Cal Row
12-16 Box Jump Overs
18-20/12-15 Cal Bike/Echo/Ski

Find heavy clean in 15min

Warm up
2 rounds
2 min cardio
10+10 RDL
20 lunges forward
25+25m single arm farmers carry R/L
:40 Plank Hold

Strenght
Deadlifts x 12-10-8-6 reps, building in weights
perform 10/12 calories standing bike erg @10/8 damper after deadlift set@mod/fast pace
or
8/10 Cal air bike @mod/fast pace
rest 2-3 min bwn sets

Accessory Work
3 sets of :
10+10 suitcase deadlifts
10-15 tempo goblet squats
10-15 kb swings
rest 1-2 min

Warm Up
Omat yleislämmöt ja liike/mobilityt.
Saat valita mistä osiosta aloitat ensinmäisenä, tavoite on tehdä pitkä vauhtikestävyys
ja taito harjoitus niin että kardiolaitteella tekeminen on ainoastaan kevyttä/palauttelua
ja sykkeen tulisi laskea aerobisen kynnyksen alapuolelle.
CF-liikkeissä lähdetään tekeen sellaista sarjaa että se on jo jonkin verran kuormittavaa mutta
PALAUTUMISAIKAA TULEE JÄÄDÄ VÄHINTÄÄN 20 SEKUNTIA ENNEN KUIN ALOITAT SEURAAVAN SARJAN.

Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 1-2 Legless Rope Climbs, go every 40sec
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 4-8 strict or kip ring dip , go every 40sec

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 Toes to bars , go every 40sec
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-12 Pistol squats , go every 40 sec

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 1-3 Rope Climbs, go every 40sec
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-12 thrusters @35/25kg, go every 40 sec

CARDIO 50% OF BIKE ERG or air bike AND 50% OF LIGHT RUN/FAST WALK
2 MIN REST BWN 16 MINUTES PARTS. TOTAL TIME FOR THIS WORKOUT 52 MINUTES.

Almost same workout than 2 weeks ago, but every 40sec so 3 sets of each movement. Goal is to make
more reps in same time.
example you did last time 2x15 toes to bars as emom = 30 reps total
today try to hit 3x12reps every 40 sec and get 36 reps in on same time.
If legless rope climb was 2+2 reps as emom, today try hit 2+2+1 reps for example at least.

JERK wave

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

65% -Find heavy

3 - 4 Rounds :

10-15 Weighted Sit-Ups
15-20 Strict Knee Raise

MODERATE-HEAVY DAY 9/30

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WARM UP n. 15min no shoes

TEE OMAT TAI

YOGA WORKOUT tee liikkeet peräjälkeen ensin yhdelle puolen, toinen kierros toiselle puolen
FORWARD BEND
WARRIOR I
WARRIOR II
TRIANGLE
SIDE STRETCH
REVOLVING TRIANGLE
HALF MOON
WARRIOR III
EXTEND BIG TOE HOLD
DOWNWARD DOG
LOW PLANK
COBRA POSE
CHILD POSE

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2 rounds

10+10x SINGLE LEG GLUTE BRIDGE HOLD with PLATE PULLOVER
5x/side TALL KNEELING ALTERNATING KB HIP to HALO
5x/side ALTERNATING ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS - SITTING ON THE LEGS or SQUATTING
15x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: TALL KNEELING ALTERNATING KB HIP to HALO

video: ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS
https://www.instagram.com/p/C9fh42eI-hX/?img_index=1

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CONCENTRIC SPLIT JERK *alternating both side, rack/blocks dip high
2-4x[2+2]@up to 40-45%, jerk-%, rest btw sets 2min

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CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1x2x[1+2]@50%, 2x1x[1+2]@60%, 2x1x[1+2]@70%, 2x1x[1+2]@@75%, 2x1x[1+2]@80%, 2-3x2x[1+1]@85%, rest btw sets 2min

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RDL *jerk-grip
5@RPE8 *could do 2-3 more reps,
3x5@RPE9 *could do 1-2 more reps, rest btw sets 2min

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SUPERSET: quality

3 rounds: NO SHOES

10@RPE8 DB SEATED SHOULDER PRESS *could do 2-3 more reps
10x ROLL ABS / GHD SIT-UPS with weight

Rest as needed

KEHONHUOLTOA!

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PROG II - MODERATE WEEK 5/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE-HEAVY DAY 15/36

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SNATCH
2x3@barbell, 2@up to 70%, 2@75%, 2@80%, 3x1@85%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 3x1x[1+1]@85%, jerk-%, rest btw sets 2min

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BACK SQUAT
3x3@75%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds, no shoes

max reps ROLL ABS
10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

5 rounds for Quality
1-3 strict pull up
2-6 push up
9 air saquat
* -ei kelloa, hyvä laatu liikkeessä*

2 hlö tiimeissä, toistomäärät tulee pelikorteista: korttien numerot plussataan yhteen:

A. Punaiset kortit: AMRAP 15 MIN. Inside!!

Wall ball
SYNCRO Push ups
SYNCRO Pull ups
Goblet squats @24kg

REST 5 MIN. --> treeniosion vaihto

B. Mustat kortit: AMRAP 15 MIN. Outside!!

Devils press 1 x 22 5/15kg
SYNCRO shuttle run (15m = 1 rep)
SYNCRO V - ups
Oh Lunges, alt. @1 x 22,5/15kg

0-20 min
Juoksu 400m
Seinäpalloheitto 20
Istumaannousu 20

20-26 min TAUOKO

26-46 min
5 Yleisliike
25 Kahvakuula heilautus
100m Farmari kävely
(käytä sama painoa molemmissa liikkeissä)