Viikko-ohjelma 4.-10.8.-25

Ma 4.8.

a) s.pull up/c2b (weighted)

e2,5m

4x 4-6

b) FT

21-15-9

-Front squats

-Ring dips

+After each round:

400m Run

BB: 35/50kg

BB starts from floor

Ti 5.8.

a) Skill

T2b

b) EMOM 16

1. 4x 10m suitcase carry @heavy KB/DB

2. 6 hps

3. 8 wb+4 burpee

4. 10 seated leg lifts + 10s hold

BB: moderate weight

Ke 6.8.

a) Bench press e3m

6-6-4-4 @60-75%

b) Partner workout

”Sprint”

FT 5 rds for both

Partner A:

8 DB facing burpee

8 alt. DB C&J

Partner B:

Rest

DB: 15/22,5 kg

To 7.8.

Notkee raato

Pe 8.8.

a) Back squat e3m

7-6-5-4 @65-75+%

b) Partner workout

4 rds each:

A: 10 bxj

B: max rep pull up

Directly into,

4 rds each:

A: 10 deadlift

B: max rep push ups

La 9.-Su 10.8.
Lepo

Open gym omalla avaimella

Viikko-ohjelma 28.7.-3.8.-25

Ma 28.7.

a) Snatch complex

5-7x

Snatch + ohs x 2

b) E3m x 5

8 snatch deadlift @ light BB

3-6 strict chin up

Rem time: ac @recovery pace

Ti 29.7.

a) E3m x 8

1. Practice HS hold/walk skill

2. Run 2,5min @ 60-70% effort

3. Practice rope climb skill or strength

4. Bike or row 2,5min @ 60-70% effort

b) Core 3rds

Copenhagen plank 15+15 sec

1-legged hip bridge w miniband 10+10

10-15 Banded deadbug

Ke 30.7.

a)Clean complex

5-7x

Clean pull + hang clean + clean x1-2

b) Emom 8

3 jerk

c) Core 3rds

4-8 Eccentric tuck lower to hollow (roikusta)

8-12 sumo good morning (kiekko/DB/KB sylissä)

To 31.7.

Notkee raato

Pe 1.8.

Pitkä tiimijumppa

1min on/ 20s off x3 / patteri

(1 patteri kestää 12:00, jonka jälkeen 3:00 lepo ennen seuraavaa)

Patteri 1

1) 8 sumo squat -> reverse lunges

2) 8/8 1-arm ring row -> c2r hold (both hands

3) Run

Patteri 2

1) 4-6/leg pistol squats (or assisted) -> mountain climbers

2) 6/6 DB seated press -> reverse plank hold

3) row

Patteri 3

1) 6/6 Split stance RDL-> hip bridge hold

2) 6 deficit push ups -> partial pull-ups

3) bike

La 2.-Su 3.8.

Lepo

Open gym omalla avaimella

Viikko-ohjelma 21.-27.7.-25

Ma 21.7.

a) Back squat

4×5-7 @60-75%

b) EMOM 10 (30/30)

-C2b pull ups

-BB walking lunge

c) 8min run

@ easy pace

Ti 22.7.

a) E1,5m x 10

3.pos c&j

b) EMOM 16

5-8 Bench press
30 sec Burpee bx overs
10 Seated leg lifts + 10 sec hold
30 sec wb

Ke 23.7.

Deadlift

4×5-7

@ 60-75%

b) Amrap 12

200 run

10 power snatch

200m run

10 t2b

@30/45kg

To 24.7.

Notkee raato

Pe 25.7..

”Run Cindy Run”

workout by Mikko Rautio

4rds FT

400m run

5rds Cindy

1rd Cindy is:

-5 pull up

-10 push up

-15 air squats

Tc 35

La 26.-Su 27.

Rest

Open gym omalla avaimella

Viikko-ohjelma 14.-20.7.-25

Ma 14.7.

a) Tempaus

E1,5m x 10

3 pos Snatch

b) Amrap 10

10 Pull up

10 BXJ

200m run

Ti 15.7.

a) Thruster

4 x 3 @ find heavy

b) 4 rds

8 seated press

8+8 Bulgarian split squat

8+8 1-arm bent over row

8+8 split stance RDL

Ke 16.7.

ENOM 40

Min 1+2: run

Min 3: 8-12 DB Bench press (heavy)

Min 4: 10-15 T2B

Min 5+6: Farmers walk (max distance)

Min 7: 10 superman lifts + 20 s hold

Min 8: 40sec weighted box step overs

Min 9: 40sec Burpee broad jump

Min 10: rest

To 17.7.

Notkee Raato

Pe 18.7.

a) 4 rds e3m

5 Deadlift

+ rem time: AC recovery pace

BB weight:

~ 65-70%

b) ”Franish”

FT

21-15-9

Clean jerk

Pull-ups

BB: 30/43kg

La 19.-Su 20.7.

Rest

Open gym omalla avaimella

Viikko-ohjelma 7.-13.7.-25

Ma 7.7.

a) s.pull up/c2b

4x 4-6

b)

Amrap 20

•5 P.snatch

•10 FS

•15 Abmat situps

•20 KBS

•400m Run

BB: 35/50kg

KB: 16/24kg

Ti 8.7.

a) Skill

Hs (walk)

b)

EMOM 16

1. 10/8 cal row

2. 6 hpc

3. 8 wb+4 burpee

4. 20s t2b

BB: moderate weight

Ke 9.7.

a) Bench press

4×6 @60-65%

b) Partner workout

”Sprint”

FT 4 rds for both

Partner A:

5 pull ups

8 push ups

10 DB hang snatch

5 burpee

Partner B:

Rest

DB: 15/22,5 kg

To 10.7. – Notkee raato

KESÄN UUTUUS TORSTAISIN

Päivän kaikki ohjatut wodit =

”Notkeampi ruoto” (lue kansankielellä ”Notkeempi raato” 😜) eli meidän oma mobility-tunti tekee paluun kesäksi! Nyt siulla 🫵🏼 on vaan enää hyviä syitä osallistua kehoasi helliville tunneille, kun valittavanasi on aamu- sekä iltaohjauksista itsellesi sopiva ajankohta!

Ohjelma muuttuu viikottain, kuitenkin agendana Vahvempi sie🫶🏻 Oo valmis hehkumaan niin sisäisesti ku ulkoisesti!

Pe 11.7.

a) Back squat

4×5 @65/70/75/75+%

b) Partner workout YGIG

1) 4rds for both:

Partner A:

10 Deadlift + 10 V-ups

Partner B:

Row or bike

Directly into,

2) 4 rds for both

8 Dual DB/KB push press + 6 Burpee over DB’s

Partner B:

Row or bike

BB: 65/95kg

DB/KB: 2x 15/22,5 kg

La 12.-Su 13.7.

rest

open gym omalla avaimella

Viikko-ohjelma 30.6.-6.7.-25

Maanantai – Skill + EMOM

a) Skill rope climb

b) EMOM16

1. 40sec Farmers walk

2. 40 sec burpee broad jump

3. 20 sec c2ring hold

4. 40 sec row cal

Tiistai – Etukyykky + MC

a) Pause Front Squat

4×3 @ n 40-45 %, 3 sec hold bottom of squat

b) Metcon – AMRAP 10 min:

10 DB side lunges @medium weight, goblet hold

10 Ring Rows / 3-5 strict pull ups/ negatives

10 Push ups

10 V-ups

200m run

Keskiviikko – pitkä parijumppa

30 min Partner workout

Partner A:

400m run

Partner B:

5+5 KB suitcase deadlifts

10 GHD hip extensions

10 plank drag throughs

Torstai – Notkee raato

KESÄN UUTUUS TORSTAISIN

Päivän kaikki ohjatut wodit =

”Notkeampi ruoto” (lue kansankielellä ”Notkeempi raato” 😜) eli meidän oma mobility-tunti tekee paluun kesäksi! Nyt siulla 🫵🏼 on vaan enää hyviä syitä osallistua kehoasi helliville tunneille, kun valittavanasi on aamu- sekä iltaohjauksista itsellesi sopiva ajankohta!

Ohjelma muuttuu viikottain, kuitenkin agendana Vahvempi sie🫶🏻 Oo valmis hehkumaan niin sisäisesti ku ulkoisesti!

Perjantai – lyhyitä jumppia

a) AC intervals

10 rds

•30 sec kevyt

•30 sec kovempaa

@70% effort max

5 min rest

b) E2m x 5

•5 stoh

•10 wb

•20 sec Du

•rest rem time

@light to medium weight, bb starts from

5 min rest

c) Core

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

1.L-sit hold

2.reverse plank hold

La 5.-Su 6.7.

Rest

open gym omalla avaimella

Viikko-ohjelma 23.-29.6.-25

Ma 23.6.

a) Back squat

•5×8 @70-75%

b) 5rds FT

•10 f.r.lunges

•10 c2b pull-ups

•1 min bike @recovery pace

@30/42,5

Ti 24.6.

a) Oly 15:00

•5-7x P.Clean +jerk 2+1

b) EMOM 12

Min 1+2: run or row @70% effort

Min 3: 20 sec max rep t2b

Ke 25.6.

a) Tempo Deadlift

•4 x 6 @65-70%, 3 sec >

b) 3 rds FT

•15 p.snatch

•10 lateral burpees over bar

•5 Bar MU / 10 kipping pull-ups

To 26.6.

KESÄN UUTUUS TORSTAISIN

Päivän kaikki ohjatut wodit =

”Notkeampi ruoto” (lue kansankielellä ”Notkeempi raato” 😜) eli meidän oma mobility-tunti tekee paluun kesäksi! Nyt siulla 🫵🏼 on vaan enää hyviä syitä osallistua kehoasi helliville tunneille, kun valittavanasi on aamu- sekä iltaohjauksista itsellesi sopiva ajankohta!

Ohjelma muuttuu viikottain, kuitenkin agendana Vahvempi sie🫶🏻 Oo valmis hehkumaan niin sisäisesti ku ulkoisesti!✨

Pe 27.6.

FT

•800m run

• s.press

• bxj step-up

•kbs (chest level)

•600m run

•p.press

•bxj

•kbs (rus)

•400m run

•p.jerk

•bx jump overs

•kbs (am)

•200m run

Reps:

Pressing movement: 20 (bb starts from floor)

Bx movement: 30

KB movement: 40

Barbell weights:

S.press: 30/42,5kg

P.press: 35/50 kg

P.jerk: 40/58,5kg

(Athletes changes weights for each movement)

KB: 16/24kg

La 28.-Su 29.6.

Rest

Open gym omalla avaimella

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