Ti 24.1.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 16.15/ 18.15/ 19.15

Snatch technique drills

  • for 15min

Emom 14′

  • 3 pos snatch
  • add weight after every 3 rds

30s on/ 30s off for 10rds

  • hang power snatch @ 20/15 kg bar
  • max rep

 

Ma 23.1.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 16.15/ 18.15/ 20.15

Rope climb & pistol squats

  • e2m for 5rds
  • 1 rope climb & 4+4 pistol squats

Hspu & Du’s

  • e2m for 5 rds
  • 5 hspu & max rep du’s for 40s

T2B & Superman rock

  • e2m for 5 rds
  • 5-8 t2b & 40s superman rock

 

Su 22.1.

Päivän lähdöt:

  • klo: 13.00

Ohs

  • e2m
  • 5×5
  • use light to moderate weight, focus on technique!

 

”Bear complex”

  • 5 Rounds For Load
  • Complete 7 Unbroken Sets of this Complex:
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

 

La 21.1.

Mobility/ Rästi/ Rest day

Omatoiminen mobility

 

Pe 20.1.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 17.30

Clean tehnique drills

  • for 15min

Emom 14′

  • 3 pos clean + 1 jerk
  • add weight after every 3rds , start light/finnish mid-heavy

 

30s on/ 30s off for 10 rds

  • hang power clean @45-50% of pwrclean 1rm
  • max rep

 

To 19.1.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 16.00/ 19.00

Row

  • 2000m

Ring pull up & ring dips

  • E1,5m
  • 5 x 3-5 ring pull ups
  • 5x 3-5 ring dips

or

Practice your ring mu for 15 mins

Core

  • 4-5 rds
  • 10 slamball
  • 10 hollow rock
  • 10 around the world
  • 10 superman selkäkeinu

Rest between rounds as needed!

 

Ke 18.1.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 16.15/ 18.00/ 19.00

Deadlift

  • For 20 min lift mid-heavy to heavy singles

 

PartnerWOD

3 rds

2x 60s On/ 15s off

  •  Tire flip (max flips) Note! Flip tire with your partner or alone 1rd each
  •  sled push (max distance, patner sitting on sled)
  •  stiff legged row (max calories, 1rd each)

 

Ti 17.1.

Mobility/ Rest day

Ohjattu mobility=

  • YinJooga 60′ klo: 6.30/ Joogasali (Noora)
  • Yin&Yang90′ klo:19.15/ Joogasali (Noora)

 

Ma 16.1.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 16.15/ 18.15/ 20.15

Clean

  • technique for 20min

Snatch

  • technique for 20min

 

Su 15.1.

Päivän lähdöt:

  • klo: 13.00/ 16.00

Hspu

  • e2m
  • strickt hspu/ pike push up
  • 5×5

Push jerk

  • e2,3m
  • 5×5
  • 30s hollow roikku jokaisen sarjan jälkeen

 

For time

3rds

  • 10 wb
  • 10 split jerk @42,5/ 35kg
  • 10 bar over burpee

 

La 14.1.

Päivän lähdöt:

  • klo: 11.00/ 15.15

Squats

  • E2m
  • 3 x 3 Ohs, 3 x 3 FS, 3 x 3 BS
  • add weight after every round

Double or nothin’

  • 5rds
  • 12 double kb lunge walk (front rack)
  • 8-10 double kb bench press (on the floor)
  • 20m double kb swing walk

Rest between rounds as needed

 

Pe 13.1.

Mobility/ Rästi/ Rest day

Mobility= YinJooga 60′ klo 19.00/Noora (Joogasali)

 

To 12.1.

Päivän lähdöt:

  • Klo: 6.30/ 9.00/ 16.15/ 18.15/ 20.15

Snatch high pull

  • E2m for 8rds
  • 2 snatch high pull
  • add weight every 2 rds

For time

21-15-9

  • Power snatch@40/27,5kg
  • box over jump
  • row calories

 

 

Ke 11.1.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 16.15/ 18.00/ 19.00

 

Bar front lever

  • technique for 20min

Ring dips& pull ups

  • 4 rds
  • 3-5 ring dips
  • 3-5 ring pull ups

 

Push up

  • tabata

 

Ti 10.1.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 16.15/ 19.00

 

Back squat

  • e3m
  • 5 x 3

 

Reppari&kottari&nousut

  • 4-5 kierrosta
  • 20m reppari
  • 20m kottari
  • 10  nousua kuorman kanssa

 

Ma 9.1.

Mobility/ Open gym/ Rest day

Mobility= Movement&Mobility klo 19.15 / Suvi (ryhmäsali)

 

Su 8.1.

Päivän lähdöt:

  • klo: 13.00/ 16.00

Pause clean

  • Skill practice for 20min

 

Amrap 15′

  • 8 hang power clean @42,5/35kg
  • 4 pistol squat
  • 8 hang power snatch
  • and after every round 45 sec max reps of Du’s

 

La 7.1.

Päivän lähdöt:

  • klo:  10.00/ 15.15

Hspu

  • pariharjotteina tekniikkaa 30min

Push press

  • for 20 min, find mid-heavy set of 5

 

Pe 6.1.

Päivän lähdöt:

  • klo: 9.00/ 16.00/ 18.00

Deadlift

  • e3m
  • 5 x 3

1 legged deadlift & pull up

  • 4-5 rds
  • 6+6 1 legged deadlifts @ light/manageable barbell
  • max rep pull ups/ wide ring rows
  • rest between rounds as needed

 

To 5.1.

Mobility/ Rästi/ Rest day

Mobility= Movement&Mobility klo 18.15 / Suvi (Ryhmäliikuntasali)