Viikko-ohjelma 16.-22.6.-25 HUOM! Juhannus 20.-22.6. kulku salille omalla avaimella!

Ma 16.6.

a) Huolto-hommia (10:00)

b) 4rds FT

•200m run

•12 thrusters @30/42,5

•9 pull-ups

•6 bar-facing-burpees

Ti 17.6.

a) S.press

4×8 @65-70%

b) EMOM 16

•3-5 P.clean + jerk @35/50

•16 Abmat

•20sec C2rings hold

•10 Wb

Ke 18.6.

a) Snatch 15:00

5-7x 3 power snatch

b) Back squat

4x 6-8 @70-75%

To 19.6.

FT

Buy in:

•400m run

Then,

21-15-9

•Deadlifts @55/80 kg

•HSPU / HR push-ups

Buy out:

•400m run

Pe 20.-Su 22.6.

HYVÄÄ JUHANNUSTA

Open gym (omalla avaimella)

Viikko-ohjelma 9.-15.6.-25

Ma 9.6.

1. Gym skill practice

Emom 8 (30w/30r)

•hs hold

•T2b

2. Snatch (tekniikka)

E1,5m x 6

3 pos. Snatch

3.AC intervals

8 rounds

•30sec kevyt

•30sec kovempaa

@75% effort max

Ti 10.6.

a) Push Press 4×6 @70 %

b) 4 rounds (moderate pace)

8-12 DB Bench press (2xdb)

8-12 Pendlay rows

8-12 box dips

400m Run

Ke 11.6.

a) Back Squat

4×8 @65–70 %

b) Amrap 6

6 Hang p. Snatch (40/30 kg)

6 Burpee Over Bar

6 Chest-to-Bar Pull-ups

To 12.6.

a) Clean+jerk (tekniikka)

E1,5m x 6

Clean Pull + Hang P.Clean + Split Jerk

b) Emom 16

•8 stoh (50/35 kg)

•10cal row

•12 WB

•14 shoulder taps (plank/pike/toes on box/wall)

Pe 13.6.

a) Deadlift 4×6 @70 %

b) Chipper – For Time:

•100 Du’s

•30 power cleans (60/45 kg)

•30 T2b

•30 OH Walking Lunges @pick challenging weight or odd object

•800m run/ 1000 m Row

La 14.-Su 15.6.

Rest

Viikko-ohjelma 2.-8.6.-25

Ma 2.6.

a) Deadlift

Find 1rm

b) Bonus:

Core finisher 3 kierrosta:

-20 hollow rocks

-15 russian twists

-30 sec plank hold

Ti 3.6.

a) strict press e2,5m

4×5 @ n 75%

b) Amrap12

-6 push press (30/40 kg)

-8 bx jump overs

-10 pull ups/ ring rows

Ke 4.6.

Chipper – For Time

10-20-30-40 reps:

-air squats

-sit-ups

-kbs @16/24 kg

-400m run after every round

To 5.6.

a) 4 rds

-8 Pendlay row

Directly into

-10 banded face pulls

b) FT 4rds

-12 DB snatches

-10 burpee bx jump overs

-8 t2b/ V-ups

-30 Du’s

@15/22,5

Pe 6.6.

a) Front squat

5×5 @ ~75 %

b) FT 3 rds Sprint

-10 thrusters (30/40 kg)

-10 burpees

-200m run

La 7.- Su 8.6.

Rest

Viikko-ohjelma 26.5.-1.6.-25

Ma 26.5.

4 min on/1min off

Alt A+B for 30 mins with Partner

A)

-2x 500m row (one rows at a time)

-amrap while other rows:

-1 rope climb /3 rope pull to stand

-10m+10m 1-arm OH walk @KB/DB

-10 (5+5) weighted 1-arm OH situps

B)

-400m run (together)

Rem time: 5 reps at a time (ygig)

Power snatch @light barbell

Ti 27.5.

Back squat 1rm

Ke 28.5.

A)

E1,5m x 8

– 3 pos. Clean + 1 jerk

B)

E3m x 5

-5 slow Tempo Snatch deadlift

-10 wb

-rest rem time

To 29.5.

A)

5 rounds in moderate pace

-200m run

-8 pull up

-12 high bx step overs (60/75 cm)

-16 abmat situp

B) emom12

(40/20)

1. Figure4 hip thrust (L)

2. Figure4 hip thrust (R)

3. Wall sit with calf raises

4. Banded hollow lat pulldowns

Pe 30.5.

Bench press

1rm

La 31.5.-Su 1.6.

Rest

Viikko-ohjelma 19.-25.5.-25

Ma 19.5.

a) Skill

Handstand practice

b) In teams of 3

5 rds

-7 Bench press

-10 hang DB snatch

-200m run

-Rest 1 min (tai kunnes penkki vapaa)

Seuraava voi aloittaa oma penan, kun ed siirtyy eteenpäin. Omat painot vaihdetaan itse!

Ti 20.5.

OLY Clean & jerk

Primer:

e2m x4:

hang clean + jerk (2+2)

Into

15min

Clean+jerk 1rm

Ke 21.5.

a) Kyykky

E3m x 4

FS/BS

4+6 @70% FS 1rm

b) Partner workout

5 rds FT

A:

-5 strict pull-ups /negatives / assisted

-10m walking lunge @ 2x 12/16kg

-15 kbs (american) @1x kb

B:

-pyörä

Rx+: pull-ups= weighted

To 22.5.

Rest

Pe 23.5.

emom 32

1. 4+4 high bx step ups @DB

2. 5+5 half t.g.u @kb

3. 6+6 renegade row

4. 30sec Du’s

5. 8 deadlift

6. 10 t2b

7. 12 h.r. push up

8. 10/14 cal row

La 24.5.

OLY snatch

Primer:

E2m 4 x 3 No feet s.balance+Ohs (teline)

Into:

15:00

Snatch 1rm

b) ”All-out”

Pariwod

Amrap 4

A: 100m run

B: max rep wb

Score= total reps of wb

Su 25.5.

Rest

Viikko-ohjelma 12.-18.5.-25

Ma 12.5.

a) Huoltoa

-Olka 10

-Lonkka 10

b)

Clean primer

-e1,5m x6:

hang clean + jerk (2+1)

-10min:

Clean+jerk (squat)

Ti 13.5.

2 rds / tc 45min

-Ac 1(run)

-Weighted lat bx step ups

-copenhagen plank lifts

-1-arm ring rows

-ac 2 (bike)

-monster walks

-hs hold

-alt renegade rows

-ac 3 (row)

-side lunge plate pulls

-dead hang

-bear plank bird dog

AC= 3 min

Other movements= reps/accumulate for 1 min

Ke 14.5.

a)

Snatch primer

-e1,5m x6:

S.balance +ohs @teline

-10 min:

Snatch (squat)

b) Tupla Tabata (20/10×16)

1.Du

2.kbs

To 15.5.

Rest

Pe 16.5.

Partner workout

3 rds each:

A: 500m row

B:

-8-10x double DB/KB Bench press

-8-10x double DB/KB Seated press

-8-10 back extensions

-rem time: rest

Into,

3 rds each:

A: 400m run

B:

-8-10x BB sdhp

-8-10x fr reverse lunges @MB

-8-10 strict t2b/hanging knee raises

-rem time: rest

La 17.5.

1 min on/20s off x 3 rds/ patteri

*Säätö/ vaihto

2 min patterin välissä

1. Patteri

-Sumo back squat

-pull ups+push ups (30/30)

-fr/oh walk L/R (30/30)

2. Patteri

-Spanish squat + KB/DB goblet hold

-biceps curl + bx dips (30/30)

-side plank hold L/R (30/30)

3. Patteri

-Bulgarian split squat (30/30)

-arnold press + rear delt row (30/30)

-suitcase carry L/R (30/30)

Su 18.5.

Rest

Viikko-ohjelma 5.-11.5.-25

Ma 5.5.

a) SKILL

Kipping pull up/c2b

b) E2m x 6

-5 push press

-10 T2b/t2r

-rem time: ac of choise

Ti 6.5.

a) Squat snatch

5×1

b) Deadlift

9-7-5-7-amrap

@korotus n + 5kg

Ke 7.5.

a) Bench press

9-7-5-7-amrap

@korotus n. +2,5kg

b) Emom 16 (30w/30r)

Hpc&j
Burpee Pull-ups
Du
V-ups

To 8.5.

Rest

Pe 9.5.

Partner workout

FT

-10x Rope climb/ 20x rope pull to stand (ygig)

-400mRun (together)

-20x Wall walk

-400mRun

-100x HR Push ups

-400mRun

-100x lunge steps

-400mRun

-100x KB Sdhp

-400mRun

La 10.5.

a) squat

FS

6-4-2

BS

2-4-6

@ lisäys viime vko n. +5kg

b) Emom 12 (30w/30r)

Vuorokierroksin:

-burpee box overs

-wb

Su 11.5.

Rest

Viikko-ohjelma 28.4.-4.5.-25

Ma 28.4.

a) Deadlift

9-7-5-7-amrap

@korotus n + 5kg

b) Partner Amrap4

Max rep squat clean 60/40kg

c) For 8 min

AC of choise @recovery pace

Ti 29.4.

a) Bench press

9-7-5-7-amrap

@lisäys n. +2,5kg

b) Partner workout

4 rds FT

A:

-10 hang power snatch

-8 T2b

-6 Burpee

@35/50kg

B:

Bike

Ke 30.4.

Pitkä jumppa

3min on/1 min off x 2 full rounds (40:00)

run
AMRAP: 4x S.Pull-ups + 8x wb
Row
AMRAP: 20x Du’s + 10 Abmat situp
AMRAP: 10x Kbs + 8 Bxj

To 1.5.

Rest

Pe 2.5.

a) Snatch Complex

1 power snatch + 1 ohs + 1 snatch

@find heavy complex of the day

b) Kyykky

FS

6-4-2

BS

2-4-6

@ lisäys viime vko n. +5kg

La 3.5.

a) Skill practice

Hspu

b) AMRAP 12

-200m run

-4 Thruster

-6 power clean+jerk

-8 c2b

@30/43kg

Su 4.5.

Rest

Viikko-ohjelma 21.-27.4.-25

Ma 21.4.

”Astetta Munakkaampi jumppa”

Buy in:

800m run (together)

Then,

10 rds of:

-10 S.pull up

-20 Push ups

-30 Kbs @16/24kg

(Split reps 50/50)

Buy out:

800m run (together)

Ti 22.4.

a) Oly C+j

5-7x 2+1

b) Deadlift

9-7-5-7-amrap

@korotus n + 5kg

c) Recovery jog 800-1000m

Ke 23.4.

a) Bench press

9-7-5-7-amrap

@korotus n. +2,5kg

b) Partner workout FT

3rds For both (ygig)

-10 alt DB hang snatch

-5+5m fr lunge walk

@15/22,5

Into,

3 rds For both (ygig)

-6 stoh @42,5/60 kg

-6 lateral b.o.b

To 24.4.

Rest

Pe 25.4.

a) ”Olkapään huoltoklinikka”

Rounds FQ 10:00

– 5+5 rintarangan kierrot toispolviseisonnassa seinällä + kumppari

– 10 cuban press maaten @pikkukiekot

– 10 olkapään avaukset koroke + käsipaino

b) P.snatch + snatch

5-7x 1+1

La 26.4.

a) Kyykky

FS

6-4-2

BS

2-4-6

@ korotus n. +5kg

b) Amrap 12′ alt. Full rounds w partner

Partner A:

– 2 wall walks

– 8 dual DB/KB hang squat cleans @2x 15/22,5 or 16/24 kg

– 8 burpee over DB/KB

Parner B:

-bike

Su 27.4.

Rest

Viikko-ohjelma 14.-20.4.-25 PÄÄSIÄISVIIKON SPESIAALI🐣

Ma 14.4.

a) Headstand/ handstand skill practice

b) Partner workout (ygig, alt. Minutes)

EMOM8

A:

-10 DB snatch

-max rep Burpee box overs

B: rest

Ti 15.4.

a) Clean+jerk

3 pos clean + 1 jerk

b) E3m x 5

-10 DL @50%1rm

Into:

Max rep

S. Pull up/C2B (sama toistom joka sarja)

– rem time: bike/row/run

Ke 16.4.

a) 2 rounds:

– 5min bike

– 1 min rest

– 5 min row

– 1min rest

(24 min)

b) 2 rounds:

Amrap5

-8+8 1-arm DB Bench press

-16 abmat situp

_________

-1min rest

_________

Amrap5

-10 alt KB c&j

-10m lunge walk

-10m bear walk

_________

-1 min rest

(24 min)

To 17.4.

a) Snatch

3.pos snatch

b) 4 rds

-10 FS (bb starts from floor)

-10 t2b

-400m run (70% effort)

-30 sec rest

@ 30/43 kg

Pe 18.4.

Open gym

Rest

La 19.4.

Open gym (ei ohjausta), vaihtoehtoinen treeni omatoimelle:

AMRAP40

-40 wb

-40m left arm KB farmers carry @heavy

-40m right arm

-400m run

-40m left arm KB front rack carry @medium

-40m right arm

-40 cal row

-40m left arm KB OH-carry @light

-40m right arm

-40 bx step overs

Su 26.1.

Open gym

Rest

Viikko-ohjelma 7.-13.4.-25

Ma 7.4.

a) Snatch 20:00

10:00:

1 pull + 1 h.snatch

10:00:

1-2 snatch

b) Kyykky

FS

6-4-2

BS

2-4-6

@ lisäys viime vko n. +5kg

Ti 8.4.

EMOM 30

1.5-10-15m shuttle run

2. 4-6 Strict pull up (+weight)

3. 40s high bx step overs (+weight)

4. 10/14 cal row

5. 40s (training) Hspu/ pike push up

6. 40s (training) T2b/ k2e/ k290

Ke 9.4.

a) Heavy power clean

5-7x 2(1)

b) Deadlift

9-7-5-7-amrap

@korotus viime vko n + 5kg

c) Tabata (20/10 x 8) 4:00

bar facing burpee
kbs

To 10.4.

Rest

Pe 11.4.

a) Jerk (split)

5-7x 2(1)

Kuorma lähtee maasta

b) Bench press

9-7-5-7-amrap

@lisäys viime vko n. +2,5kg

La 12.4.

Partner workout

Amrap 30

A: 400m

B: amrap ”Cindy”

5 pull up

10 push up

15 air squat

Su 13.4.

Rest

Viikko-ohjelma 31.3.-6.4.-25

Ma 31.3.

a) 4 rounds FT

400m Run (ulkona)

7 P.clean @42,5/60 kg

9 pull up

b) Core EMOM 12

1.20/20s Side throws in split

2. 10x Seated leg lifts + 10s hold

3. 8-12x Band assisted reverse nordic curl

Ti 1.4.

a) Snatch complex

2+2 (1) p.snatch + ohs

b) Kyykky

FS

6-4-2

BS

2-4-6

Ke 2.4.

a) Strict pull up

4 x 4

@+weight/bw /neg / haastava matala tanko

b) Paritreeni

For time

Buy in: 800m run (together)

8x10m Hs walk/ wheelbarrow walk/ (elevated) inchworm (Ygig)

80 Partner MB situp (Alt)

80 DB snatch @15/22,5 (Ygig)

Buy out:

80 Cal row (ygig)

To 3.4.

Rest

Pe 4.4.

a) Clean & jerk complex

2x 1+1 C.pull +Clean

b) Deadlift

9-7-5-7-amrap

La 5.4.

a) bench press

9-7-5-7-amrap

b) EMOM16

1. 6 STOH

2. 40 Du’s /30 s attempts

3. 12 Push up

4. 30 sec max cal row

@34/52 kg

Su 6.4.

Rest

Viikko-ohjelma 24.-30.3.-25

Ma 24.3.

a) Bench press

5-6-7-6-amrap

b) Partner workout

4 rounds each FT

– 5 push press (bb from floor) 30/45kg

– 10 burpee over bar

Ti 25.3.

a) Olkapään ja lonkan huolto/aktivointi

b) 5 rds (e4m)

Max rep 30 sec pull up / c2b/ bmu
Max rep 30 sec Pistol squats
Max rep 30 sec DU’s
2:30 Row/bike/run koventaen e30sec

•iisi

•medium

•hard

•medium

•rest

Ke 26.3.

a) Snatch

find heavy of the day

b) Deadlift

5-7-(9)-7-5

To 27.3.

Rest

Pe 28.3.

1 min on/ 30 sec off x 4 full rounds

1. Row (250m)

2. Hs walk or HS Hold practice

3. Bike (standing)

4. Rope climb

5. Run (in/outdoors)

6. Kipping movement (t2b, k2e, pull up, c2b, bmu…)

La 29.3.

a) Clean&jerk

find heavy of the day

b) FS+BS

4x 3+6

Su 30.3.

Rest

Viikko-ohjelma 17.-23.3.-25

Ma 17.3.

1. Snatch 14:00

7 min:

2-3x segment snatch

7 min:

3x 1-2 snatch

2. EMOM12

(40/20)

5 deadlifts 50%1rm +hold at top rem time
training: (deficit) hspu/negatives/ handstand and/or headstand hold
shuttle run (10m)

Ti 18.3.

4 rounds

1 min on/ 30s off

1. 4-8 Strict ring pull up + rem time: wall sit hold

2. 10m Oh lunge walk + rem time: long plank hold

3. Row @1:50-2:00/500m

4. 10-15 Seated leg lifts + rem time: v-up hold

5. Bike standing

6. 30m Farmers walk+ rem time: reverse plank hold on kb’s

Ke 19.3.

1. Clean 14:00

7 min:

2-3x segment clean

7 min:

3x 1-2 clean

2. Rounds in 20:00

-single arm DB Bench press

-Side throws in split (wb)

-single arm DB row

-Copenhagen plank lifts

-press in split @ very light bb (alt legs/rounds)

Reps: 8-10/ side

Add weights as you go

To 20.3.

Rest

Pe 21.3.

1. Skill 15:00

rope climb

2. Pause FS

5×3 @3sec hold at bottom, light weights!!

3. Tabata (20/10 x 8) alt. A+B

A. hanging L-sit

B. target burpee

La 22.3.

Kimppakivaa taas tiedossa 🫶🏻

1. Kipping pull up/c2b (banded pull ups)

+ push ups

2. alt DB hang c+j +Weighted bx step ups @10/15kg

3. Feet elevated SumoDL @ KB + BP penkit x2

+ abmat situp

Sarjat/toistot: 4×10+10

Kaveri polkee samalla pyörää, kun toinen tekee

Ja sit Illalla:

CF Gaala

Su 23.3.

Rest

Viikko-ohjelma 10.-16.3.-25

Ma 10.3.

a) Bench press

2×6 @nousten
2×6 millä viimeeks teit 1×6 (4.3.)
1x amrap

b) Partner workout

4rds each

For time

Partner A:

20 kbs
10 bxj

Partner B:

Bike

Ti 11.3.

a) Skill

Kipping pull up/ c2b

b) 4 rounds

-250m row

-10 hang p snatch @30/40kg

– 20 abmat situp

– 30 Du

– 40s Bike standing

– rest 1:00

Ke 12.3.

a) Back squat

2×5
2×7
1x amrap

Rest 5:00 after back squats and then,

b) in 5:00

Max load Thruster with partner
Partners can use two barbells, but only one partner works at a time

To 13.3.

Rest

Pe 14.3.

a) Split jerk 20:00

– 10:00 tekniikkaa

– 10:00 1 clean + 1-2 jerks

b) Partner emom 12 (30/30 ygig)

1. Hs walk or hs walk progressions (partner assisted)

2. T2b/k2e (or partner assisted)

3. Pistol sq

4. Alt hang DB clean + jerk @15/22,5kg

La 15.3.

Open 25.3

katso lajin tiedot täältä: https://games.crossfit.com/workouts/open/2025/3

Su 16.3.

Rest

Viikko-ohjelma 3.-9.3.-25

Ma 3.3.

a) Back squat

2×5
1×6
1×7
1x amrap

b) Emom12 (20w/40r)

Hps
Du
Kipping pull-up/c2b

Ti 4.3.

a) Bench press

3×6
1×6
1x amrap

b) 4-5 rounds, rest as needed

5-8 power jerks
2x 15m pinch grip Farmers walk @2x 10kg plate
8-12 deficit push up / hspu
8-12 strict hanging leg raises
8-12 box dips (+weight)

Note: add weights as you go! Last rounds should be heavy!!!

Ke 5.3.

a) Oly 15:00

3 Squat clean

b) Parijumppa emom 10 (YGIG)

Partner A:

10 Deadlift @60/85kg
Max rep Wb

Partner B:

rest

To 6.3.

Rest

Pe 7.3.

1.AMRAP10’

-bx jefferson curl+squat

-wall deadbug

-cossack squats + int rotation

2. AMRAP10

-bx pigeon+rotation

-L-sit hold into leg lifts

-kneeling backbend+rotation

3. AMRAP10

-hs hold practice

-shrimp squats

-banded I-Y-T-Angel

La 8.3.

Open 25.2

katso uusin laji täältä:

https://games.crossfit.com/workouts/open/2025

Su 9.3.

Rest

Viikko-ohjelma 24.2.-2.3.-25

Ma 24.2.

a) Skill

Rmu

b) Partner workout

AMRAP15

Partner A:

2 Ww
10 DB snatch @22,5/15
12 Bxj overs

Partner B:

Bike

Ti 25.2.

a) Heavy back squat

2×5
2×6 millä viimeeks teit 5rep (12.2.)
1x amrap

b) 4-5 rds, rest as needed

1. 5-8x RDL @55-60% DL 1rm

2. 30 sec foot supported L-sit hold on floor into 10x seated leg lifts

3. 3-6x strict pull ups

4. 5-8x /side 1-arm DB thruster

Ke 26.2.

a) Bench press

4×5 @ +2,5kg (10.2.)
1x amrap

b) Partner Amrap 20′ (YGIG)

Partner A:

10 x 5m shuttle run
10 wb
10 burpee

Partner B:

Rest

To 27.2.

Rest

Pe 28.2.

Oly Tekniikka

a) Snatch 20′

10 min: 3 pos snatch
10 min: 2-3 snatch

b) C+J 20′

10 min: 3 pos c+j
10 min: 2-3 c+j

La 1.3.

Open 25.1

kaikki voivat osallistua tasosta riippumatta! Tuu rohkeasti siis mukaan, saadaan kunnon pöhinä päälle 🫶🏻

Su 2.3.

Rest

Viikko-ohjelma 17.-23.2.-25

Ma 17.2.

a) oly complex E2m x 7

Power snatch + ohs (2+2)

b) 5 rds (e3m)

Max rep 30 sec Kipping pull up / c2b/ bmu
Max rep 30 sec Pistol squats
Max rep 30 sec V-ups
1:30 Row/bike/run in e30sec intervals -> medium-hard-easy

Ti 18.2.

a) Bench press

4×5
1x amrap

Kuorma: -30% viime viikosta

b) 4-5 rounds, rest as needed

– seated press (DB x2)

– banded kb Farmers walk 15+15m

– deficit push up / hspu

– flutter kicks

– box dips (+weight)

Reps: 8-12 total or per side, add weights as you go! Last rounds should be heavy!!!

Ke 19.2.

a) Back squat

2×5
2×4
1x amrap

Kuorma: -30% viime viikosta

b) EMOM10 ( alternating minutes with partner)

Partner A:

5x Clean + jerk @ ”Grace” weights 61/43kg
Rem time: bar facing burpee

Partner B:

rest

To 20.2.

Rest

Pe 21.1.

a) S pull up/c2b

5×4 (with same progression you did 6×3)

b) Deadlift

10-8-6-4-4+ (amrap)

c) Extended Tabata

12x 20/10 (alt. 1+2)

wb
kb sdhp

La 22.2.

”Open 12.3”

AMRAP18

15 bxj
12 Push press (rx 34/52 kg, bb from ground)
9 t2b

Su 23.2.

Lepo

Viikko-ohjelma 10.-16.2.-25

Maanantai

a) Bench press

4×5
1x amrap

b) Partner workout

4 rounds each

Partner A:

10 DB snatch @22,5/15
10 Wb

Partner B:

Bike

Pari B polkee samalla kun pari A suorittaa omaa kierrostaan. Vaihto tapahtuu pyörän luona.

Tiistai

a) Strict pull up/c2b

6×3

b) E1,5m x 6

12 Deadlift

9 hang clean

6 Stoh

@ 52,5/35kg

Keskiviikko

a) Back Squat

2×5
2×5 millä viimeeks teit 4 rep
1x amrap

b) E75sec x 16

1. 10x Pendlay row (20-25% DL1rm)

2. 8+8 bulgarian split sq @1xDB

3. Copenhagen plank hold 20+20 sec

4. 8+8 staggered stance RDL @1xDB

Korotukset edelliseen tai lisää + 2 rep/liike

Torstai

Lepo

Perjantai

4 rounds

1min on/ 30 sec off

1-2x Rope climb + rem time: Shuttle run
2-3x wall walk + rem time DU
5x power snatch + rem time bike
5x burpee over rower + rem time row

Lauantai

Open 12.5

Amrap 7

3-6-9-12-etc

Thruster @ 30/45kg
C2b

Sunnuntai

Lepo

Viikko-ohjelma 3.-9.2.-25

Maanantai

E5m alt. 1&2 for 4 rounds (40 min total)

1.

Max distance Hs walk or 1 min hs walk practice (toes on box)/ hs walk attempts
30 DU
rem time: ac @recovery pace

2.

max rep Strict pull up/c2b (try to hit same reps every round)
20 wb
rem time: ac @recovery pace

Tiiistai

a) Oly complex E1,5m x 8

1 clean pull + 1 hang clean + 1 s.jerk
korotus joka tn kierros

b) Heavy Back squat

2×5
2×4
1x amrap

Keskiviikko

a) Bench press

4×5
1x amrap

b) 4-5 rounds, rest as needed

– seated press (bb)

– banded kb side bends

– reverse fly @2x DB

– seated 1-leg raises

– box dips (+weight)

Reps: 8-12 total or per side, add weights as you go! Last rounds should be heavy!

Torstai

Lepo

Perjantai

a) emom 12 FQ

1. Skin the cat 1-3

2.Alt Pistol sq 40 sec

3. Hollow rock/hold 20 sec + Arch rock/ hold 20sec

b) oly complex E1,5m x 8

1 power snatch + 1 ohs + 1 snatch
korotus joka tn kierros

c) Tabata

target burpee

Lauantai

Open 18.4

For time

21-15-9

-Deadlift

-Hspu

@102/70

Then,

21-15-9

-Deadlift

-15,2m hs walk

@143/93

Tc 9 min

Sunnuntai

Lepo