Warm Up
2 rounds
2 min cardio
5 russian baby strech
10 scapula pull ups
5+5 single arm kb swingss
:20 wall walk hold
:40 supermans slowly
then get ready for workout

Metcon
Partner Workouts
10 min amrap
60 toes to bars
60 wall ball shots
max calories ski erg in remaining time
other partner must do sandbag bear hug hold during cardio

rest 5 min

10 min amrap
60 kb swings
60 hspu
max calories running or bike erg in remaining itme
other partner must do double kb front rack hold during cardio

Accessory Work
3x12-15 double kb seated press
3x12-15 standing tricep turn with single dumbbell
rest 1-2 min bwn sets

Rest day - what did you do?

YGIG 4 Kierrosta laadukkaasti

4 Köysikiipeilyä/leukaa/rengassoutua
12 Valakyykkyä (kevyt/keskiraskas)

1 kierros= molemmat ovat tehneet.

Snatch

PRIMER EMOM5

1 sn pull + hi hang squat snatch + 1 snatch

20 mins to build up to a heavy 1RM squat snatch of the day


• Always do two sets with the same weight, and then build up (except the ones close to 1RM

3 sets of:
10 plate full raise

8 muscle snatches (bb)
6 tempo pendlay row (bb)

*Rest 90s bw sets

Kyykky 2x4x87,5%

Suorinjaloin maastaveto 3x12x30-40%
-sumolla

Kulmasoutu käsipainoilla 5x10
-🍑 kiinni seinässä!!

A,
EMOM 10 mins
Power Snatch + Squat snatch + OHS
Add one rep to Ohs in each min
Weight @45/30kg

B,
Partner wod ( You GO, I GO)
30 Power Snatch@35/25kg
100 Double under
25 Power Snatch@43/30kg
80 Double under
20 Power Snatch@50/35kg
60 Double under
15 Power Snatch@55/40kg
40 Double under
10 Power Snatch@60/45kg
20 Double under

Timecap : 20mins

Voima
E3MOM, 4rds
DB Bench press 8-10

WOD
"Modattu Baseline"
300m Row
30 Air squat
15-20 Sit up
10-15 Push up
10 Ring row

For time:
1 rd of ”Helen” (400 m run, 21 kbs 24/16, 12 pullups)
”Annie” 50 du + 50 situps
”Karen” 50 wb
”Annie” 40+40
1 rd of ”Helen”
”Annie” 30+30
”Karen” 50 wb
”Annie” 20+20
1 rd of ”Helen”
”Annie” 10+10
”Karen” 50 wb

Tc: 40 min

Warm Up
2 rounds
2 min cardio of machine you use todays metcon
10+10 single arm db row
10+10 single arm half z-press
1:00 plank hold

Strenght
3-4 sets
8-10 double db push press + 8-10 strict pull ups or hardened ring row
rest 1.5-2.5 min bwn sets

Metcon
Chipper For time
100/80 calories Rowing 90/70 cal ski or 80/60 cal air bike
80 goblet squats @16/24kg
60 push ups
40 db snatches @15/22.5kg
20 burpee box jumps
time target 20-23 min, time cap 25 minutes.

Scaled reps 70 gobsquat, 50 push ups, 30 db snatch j and 15 bbjo

Warm up
5 min easy cardio (you can pick 2 different machines for this)
5 min mobility work for hspu/dl/rope/run
then skill prep/movement testing and start workout

Skill&Long Metcon
2 rounds
2 min : easy cardio
2 min : every 30 sec 3-6 c2b pull ups / kipping pull ups
2 rounds
2 min : easy cardio
2 min : every 30 sec 6-8 double db step back lunges
2 rounds
2 min : easy cardio
2 min : every 30 sec 1-2 wall walks
2 rounds
2 min : easy cardio
2 min : every 30 sec 8-12 v-ups or 4-8 toes to bars
1 min rest bwn "parts"