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

Viikko-ohjelma 27.1.-2.2.-25

Maanantai

a) Heavy Back squat

3×5
1×4
1x amrap

b)

E75sec x 16

1. 10x Pendlay row

2. 8+8 bulgarian split sq

3. Copenhagen plank hold 20+20 sec

4. 8+8 staggered stance RDL

Tiistai

Ti 28.1.

a) Skill: 15min

kipping movement (t2b tai pull-up)

b) Bench press

4×5 @ +2,5kg
1x amrap

Keskiviikko

a) E1,5m x 8

3 power snatch

b) Death by…

EMOM

5 deadlift @ bw
2-4-6-8-etc… bar-facing burpees

NOTE! Each minute on the minute (EMOM), starting at the top of the minute, with 5 deadlifts and 2 bar facing burpees in minute 1, rest the remaining time of the minute. Add 2 reps bar facin burpees on each round per minute (4 reps from 1:00-2:00, 6 reps from 2:00-3:00, etc.) while deadlift reps stays the same throughout the whole workout. The athlete continues for as long as possible until they can no longer complete the number of reps prescribed in under a minute. Score is the number of full rounds completed plus number of reps completed in the last round.

Torstai

Lepo

Perjantai

AMRAP30 For Quality

archer ring rows
alt. pistol sq
seated MB twists
chest fly
1-legged glute bridge o/v
alt. wall deadbug
3 min ac of choise
Reps: 8-10 per side or 16-20 total

Lauantai

Open 13.4

AMRAP7

3-6-9-12-etc

-c&j

-t2b

Rx: 61/43

Sunnuntai

Lepo

Viikko-ohjelma 20.-26.1.-25 Kevennetty viikko

Maanantai

a) snatch complex

1x Snatch pull + 1x hang snatch

b) E3m x 5

10 DL @50%1rm
Into:
Max rep strict Pull up/C2B (try to hit same rep every rnd)

Tiistai

emom40

1. burpee-shuttle run (7,5m)

2.elevated split sq

3. Biceps curl

4. V-ups

5. row cal

6. oh lunge walk

7. Ring dip

8. Banded superman lifts

Keskiviikko

a) Skill HSPU

b) E3m x 5

-FS/BS 4/6 @60% FS 1rm

Rem time: ac

Torstai

Lepo

Perjantai

a) c&j complex

1x hang pull + 1x hang power clean+ 1x power jerk

b) Emom 12

Bench press 8-10
KB renegade row 8-10
1-arm DB push press 8-10
high bx step over 8-10

Lauantai

Open 21.1

For Time
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Double-Unders

Time Cap: 15 minutes

Sunnuntai

Lepo

Viikko-ohjelma 13.-19.1.-25 TESTIVIIKKO 3/3

Maanantai

a) Pull up

6×3

b) 4 rds

8+8 DB kulmasoutu R/L @heavy DB

12-16 weightd situp

8+8 archer ring rows R/L

8+8 banded KB side bends R/L

Tiistai

a) Skill

Hs walk

b) Power snatch

Emom 4

– 3 pos power snatch

e1,5m x 6

– 1 hang p. Snatch + 1 p. Snatch

Keskiviikko

a) Deadlift

1 rm

b) AMRAP 5 w partner

max rep WB shots
YGIG

Torstai

Lepo

Perjantai

a) Bench press
– 5×5

b) 4 rds

10 t2b/ k2e
10 alt DB c&j @22,5/15kg
1 min pyörä seisten
30 sec rest

Lauantai

a) Back Squat

3x 5
2x 3

b) Amrap 4 w partner

max rep squat clean @60/40kg

Sunnuntai

Lepo

Viikko-ohjelma 6.-12.1.-25 TESTIVIIKOT 2/3

Maanantai

a) aerobinen piste 15min

5 min pyörä

5 min soutu

5 min juoksu

Tehoalue: 60-70% max

b) Rounds for quality and mobility 15 min

– 10+10 elevated split squat

– 1 min dead hang (käännä vastaote 30s)

– 10+10 supine knee extensions

– 1 min prone Cuban press

– 30/30s Ring side bend stretch

Tiistai

Oly 1 rm

a) find snatch 1 rm in 20min

b) find c&j 1 rm in 20 min

Keskiviikko

2 rounds FT w partner

-50 mave @ 50/70 kg (ygig)

-molemmat polkee 2 min

-50 b.o.b (ygig)

-molemmat polkee 2 min

-50 leuat (ygig)

-molemmat polkee 2 min

-50 V-ups (ygig)

-molemmat polkee 2 min

Torstai

Lepo

Perjantai

E2,5m osuuksia A)+B) 4 kierrosta (20 min)
A)
– 10 DB/KB bench press

– 10 alt DB hang snatch

– rest rem time (n 1 min)

B)
– 10 DB/KB bent over row

– 10 biceps curl

– rest rem time (n 1 min)

Lauantai

a) Back squat

Find 1rm

b) Partner workout
Amrap 8
A: 10 hang power clean @42,5/60 kg
B: max rep bxj

Score: bxj reps

Sunnuntai

Lepo