10 Bar MUs
10 T2Bs
20 push ups
20 C2Bs
20 v-ups

EMOM16:
A) 7 HSPU
B) 9 SDHP 40/30kg
C) 30 DU
D) Rest

Alternate btw A-D.

Buy in: 800m run with medicine ball

25 min AMRAP

15 Wall balls/ Plank Hold
15 KB Swings/ Hold Plate OH
15 Box jumps/ Plank Hold
15 cal Row/ Hold Plate OH
15 Pull-ups/ Plank Hold

Every 3 minutes stop what you’re doing and do 5 burpees then pick up where you left off.

Partner 1 will do 15 Wall balls while partner 2 will hold a plank, once Wall balls are finished switch.

AMRAP 18 min

15 pullups
400 m run
2+2 TGU

Kahden kuukauden setti eli 8 viikkoa.
Viikkoon kolme kovempaa treeniä. Voit itse valita teetkö, ma, ke, pe vaiko esim ti to ja la. Viidelle päivällä tulee ohjelmaa. Kaksi näistä pitää enemmän sisällään apuliikkeitä.
Kevyiden % kohdalla pyritään maksimaaliseen nopeuteen samoin kyykyissä on tarkoitus tulla vauhdilla ylös.

Te-veto (matala) + tempaus + valakyykky

(1+1+1) 1RM
(1+1+1) x 2@90%

Maastaveto puolesta säärestä (pukit) + maastaveto te -otteella
2+2 RM
(2+2) x 2@90%

Pohjastopilla takakyykky 5RM
5@90%
maximi toistot @90%

Lisapainolankku
4x30 sek

In teams of 2
quality working, partners alternate movements
complete 5 sets each of:

Dumbbell Push Presses x 6 reps
Box Step-Ups with Dumbbells x 6 reps each leg @ 1010
Dumbbell Floor Bench Press x 6 reps @ 20X1
Dumbbell Snatches x 6 reps each arm
Single-Arm Dumbbell Row x 6 reps each arm @ 2111

Tabata, 8 x 20s work/10s rest.
1a) Glute March
1b) Side Plank (alternate sides)

2) DB Reverse Lunges + RDL Combo: 3 x 6 ea. Rest 60s.

45min AMRAP:
$in 150 Push-ups
400m Run
Clusters 61/43kg
100 DU

Starting push-ups can be divided any way you choose and it's cash in, so it's done done only once. Both partners run at the same time. Clusters must be done alternating, 1 by 1. Reps start from 9 and every round 3 more reps are added. So it goes 9, 12, 15, 18 and so on. Double unders can also be divided as you wish. Push-ups and DU's are done by i go, you go - style.

1a) Double Band Bent-over Pushdown: 3 x 12-15. No rest.
1b) Barbell Curls w. shoulder raise: 3 x 10-12. No rest.
1c) Single Leg Pallof Press: 3 x 8 ea. Rest 60s.

AMRAP 10 min

10 Burpees
10 Sit-ups