PERFORMANCE
AMRAP x 18 MINUTES*
20/15 Cal Bike/Row/Ski
10 DB Renegade Rows @ 50/35
*Every 3:00, not including 0:00, complete a 200m Run / ½ Stairs.

(Score is Rounds + Reps)
KG DB: (22.5/15)

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FITNESS
AMRAP x 18 MINUTES*
15/12 Cal Bike/Row/Ski
10 DB Renegade Rows
*Every 3:00, not including 0:00, complete a 200m Run / ½ Stairs.

• Renegade Row: 1 Rep = Push-Up / Knee Push-Up + Row L + Row R
• RPE 7
• Video: https://vimeo.com/888985224?share=copy

Close Grip Floor Press: Build to a 5RM, but with perfect form in 5-6 sets. Rest 2mins
- Close Grip = Just inside of Shoulder Width Grip

Kyykky 3x6x60%, 1x70%, 1x80%

Painijan kyljet 3x15/15
-”vuorotellen”

Etuheilautus 3x30

Jalkanostot maaten 3x30

DELOAD WEEK

Partner workout

8min AMRAP
20/18 cal row (share)
16 syncro air squat
12 burpee over rower (share)

Rest 3min

8min AMRAP
20 toes to bar (share)
16 alternating box jump 60/50
12 syncro one arm DB hang clean & jerk 22,5/15

Warm Up
Modified Crossover Symmetry Activation (2x ohutta kuminauhaa tarvitset)
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband nilkkojen/polvien yläpuolella
10+10 banded side steps
10+10 banded forward&backwards walk
10 banded hip bridges
10+10 single leg hip bridges
10-20 banded air squats
then

2-3 min rowing @easy/mod
2-3 min light sledge push/pull
then some squat mobility and warm up sets before working sets

Strenght
Back Squat 5x3 reps @50-60% of 1rm. (Do these as explosive as you can) + 2-3 sharp box jumps right after
rest 2-3 min bwn sets

Weightlifting
Flat foot snatch 3x3reps@35-50%
Snatch 3x3@60-75%
Snatch/power snatch
(80-95%x1 , rest 30sec 60%x3)x3-5 sets
rest 1-3 min bwn sets
voit tehdä tarvittaessa kaikki power snatchina, tai isommilla painoilla ainakin.
vika setti siis niin et, teet 1 raskaamman tempauksen, ota painoa pois ja sit n.30s päästä
kolme terävää tempausta kiihtyvällä vedolla ja sit lepo.

Metcon
3 set, new set every 4 min
425/500m bike erg
12 front rack lunge walk steps @rx db's
425/500m bike erg
time target under 3 min per set.

25min ajan laadukkaasti

2-3 taitoliikkeen harjoittelua + 90s kevyt kone tai hölkkää kierrosten väliin

36 minutes of
I Row/Ski/Bike - You Run 300m and switch

Switch every 12min between Row->Ski->Bike

35 min time cap

20 kb swings - 1 burpee
19 kb swings - 2 burpees
18 kb swings - 3 burpees
...
...
...
1 kb swing - 20 burpees

Warm up
2 rounds
2 min cardio
10/10 suitcase deadlift
10/10 single arm hang clean&push press
20 mountain climbers slowly
then some squat mobility and Clean&Jerk barbell prep

Strenght
3 x power clean+ clean+push press+jerk @light weight
3x Slow clean + Squat Clean + Split Jerk @medium weight
4x2 Clean+jerk @medium+ weight
rest 1-2 min bwn sets

Accesory Work
2-3 sets
10+10 single arm db row + 10-20 push ups
rest 1min
40+40m suitcase carrying + :30-40 Plank Hold
rest 1-2 min bwn sets

Takakyykky 2RM