Viikko-ohjelma 8.-14.8.

Ma

a) Pre-workout:
5 sets:
3 low-ring muscle-up transitions
– Rest 1:00-1:30 between sets.

b) For reps:
1:00 KB swings (16/24 kg)
1:00 spin bike
2:00 KB swings
2:00 spin bike
3:00 KB swings
3:00 spin bike

Ti

a) 5 rounds for time:
400/500-m row
1:00 handstand push-ups

b) Post-workout:
Accumulate:
60 alternating push-up + DB renegade row
– Perform push-ups with hands on the DBs.

Ke

2021 Event 10

For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bars as needed.

To

a) For load:
3 sets:
Every 3:00
1 front squat
3 sets:
Every 2:00
2 front squats
3 sets:
Every 1:00
3 front squat

b) Post-workout:
1 set:
400-m front rack walk (29/43 kg)

Pe

a) Pre-workout:
EMOM 8:
5 sumo deadlift

b) AMRAP 15:
5 strict chin-ups
10 inclune DB bench press (15/22.5 kg)
15  DB deadlifts

La-Su

Omatoimi Open gym

Viikko-ohjelma 1.-7.8.

Ma

a) For time:

To

a) 4 rounds for time:
5 squat cleans (47/70 kg)
20 hand-release push-ups
80 double-unders

b) Post-workout:
EMOM 7:
1 hang clean (squat or power)

Pe

a) Pre-workout:
EMOM 5:
5-10 heavy wall-ball shots
– Use a load heavier than typically used and/or throw to a higher target.

b) For time:
50 sit-ups
40 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg) (2.7/3 m)
20 burpees-to-target
1,000-m run
20 burpees-to-target
30 wall-ball shots
40 box jumps
50 sit-ups

La-Su:

Omatoimi Open gym

Viikko-ohjelma 25.-31.7.

Ma

For time:
400/500-m row
then…
24-18-12:
Power snatches (25/34 kg)
12-9-6:
Bar muscle-ups/ c2b pull-ups
then…
400m run

Ti

a) Pre-workout:
4 sets for load:
8 double-KB front rack squats
– Rest 1:00-1:30 between sets.

b) For time:
150 double-unders
30 KB box step-ups (16/24 kg) (20 in)
100 double-unders
20 KB box step-ups
50 double-unders
10 KB box step-ups

Ke

a) ”Happy Star”

For time:
300-m run
5 burpee box overs (51/61 cm)
5 thrusters (43/61 kg)
300-m run
7 burpee box overs
7 thrusters (47/65 kg)
300-m run
9 burpee box overs
9 thrusters (50/70 kg)
300-m run
11 burpee box overs
11 thrusters (52/75 kg)

b) Post-workout:
3 sets:
:20 v-ups
:20 hollow rocks
:20 mountain climbers
:20 plank hold
– Rest 1:00 between sets

To

Heavy day

a) 7 sets for load:
3 hang power cleans

b) Post-workout:
Every 1:30 for 5 sets:
3 pause clean pulls
– Pause 3″ on off the floor

Pe

a) Pre-workout:
On a 8:00 clock:
Build to a heavy 5-rep touch and go push jerk from the floor
– Athletes may NOT rest with the bar in the front rack between reps.

b) 2007 Event 1

For time:
1000-m row or run
then…
5 rounds:
25 pull-ups
7 push jerks (43/61 kg)

La-Su:

omatoimi Open gym

Viikko-ohjelma 18.-24.7.

Ma

Viikko-ohjelma 11.-17.7.

Ma

”Lumberjack 20”

For time:
20 deadlifts (84/125 kg)
400-m run
20 KB swings (24/32 kg)
400-m run
20 overhead squats (34/52 kg)
400-m run
20 burpees
400-m run
20 chest-to-bar pull-ups
400-m run
20 box jumps (51/61 cm)
400-m run
20 DB squat cleans (12.5/20 kg)
400-m run

Ti

a) EMOM 8:
3 heavy push presses

b)

Viikko-ohjelma 4.-10.7.

Ma

a) emom 8

4 bx step overs + 4 bxj + 4 bx jump overs

b) ”Open 11.3”

amrap 5

• 1 squat clean (75/50 kg)
• 1 jerk

Ti

a) 8 sets

00:20 double unders

– rest 00:10

b) 5 rounds for distance

1:40 on/ 00:20 off

– rest 2:00

4 rounds for distance

1:40 on/ 00:20 off

-Row, bike, ski, run

Ke

a) on a 10:00 clock

• build to a heavy power clean+front squat

b) For time

27-21-15

• Back squats (75/50 kg)
• handstand push-ups

To

3 rounds For time

• 100 double unders
• 50 DB snatches (22,5/15 kg)
• 25 pull-ups

Pe

a) For load

• 7 x 3 Push press

b) 5 sets

• 00:30 hand release push-ups
• 00:30 ring support hold

La-Su

• omatoimi open gym

Viikko-ohjelma 27.6.-3.7.

Ma

3 rounds for reps and distance:

• max unbroken toes-to-bar
• max unbroken ring dips
• max distance broad jump

then…

• max distance rowed in 10:00

Tc 30 min

Ti

a) On a 3:00 clock

1:00 max burpees to target

then…

2:00 max single-leg squats

b) 4 rounds For time:

• 400m run
• 30 hip extensions/ barbell good mornings

Ke

a) on a 8:00 clock

• build to a 2-rep deficit handstand push up or 2-rep DB shoulder press

b) Partner amrap 12:

• 12 gymnastic kip pull-ups
• 12 handstand push-ups

-split reps as needed

To

”Open 13.1”

amrap 17

• 40 burpees
• 30 snatches (34/20)
• 30 burpees
• 30 snatches (61/34)
• 20 burpees
• 30 snatches (74/45)
• 10 burpees
• max snatches (95/54)

Pe

a) emom 6

• minute 1: 3 wall squats
• minute 2: 30sec triple-under/double-under practice

b) ”Open 20.2”

amrap 20

• 4 DB thrusters (22,5/15)
• 6 tors-to-bar
• 24 double unders

La-su

Omatoimi open gym

Viikko-ohjelma 20.-23.6. Juhannusviikko

Ma

a) emom 6

• Minute 1: 00:15-00:30 hollow hold
• Minute 2: 00:30 Handstand walk

b) ”The Ghost”

6 rounds for reps

1:00 Cal Row

1:00 Burpees

1:00 Double unders

-rest 1:00

Ti

a) 5 sets For load:

• 4 hang power cleans

b) 3 rounds For time

• 7 Strict muscle ups
• 10 hang power cleans (84/56 kg)

Ke

”CrossFit Total”

For load

• 1-rep max back squat
• 1-rep max strict press
• 1-rep deadlift

To

12 rounds For time

1. Wall walk
2. Candlesticks
3. burpees
4. push ups
5. Walking lunges
6. air squats
7. sit ups
8. Jumping lunges
9. jumping squats
10. broad jumps
11. Handstand push-ups
12. single-leg squats

– In round 1, perform 1x wall walk. In round 2, perform 2x Candlesticks + 1x Wall walk. In round 3, perform 3x burpees + 2x Candlesticks + 1x Wall walk…Etc. Continue adding a new exercise each round. TC 30 min

PE-SU  JUHANNUS

-Omatoimi open gym-

☀️😎 Hauskaa mittumaaria kaikille!

Viikko-ohjelma 13.-19.6.

Ma

a) 6 x 6 single-arm KB front squats

-alternate arms each set

b) ”Pyramid Helen”

For time

• 1200 m run
• 63 KB swings (24/16kg)
• 36 pull-ups
• 800 m run
• 42 kbs
• 24 pull-ups
• 400 m run
• 21 kbs
• 12 pull-ups

Ti

a) 5 sets for load

• 3 deadlifts

b) amrap 10

• 15 wb
• 1 rope climb (4,5 m)

Ke

a) emom 6

• 3 high box jumps

b) ”Half Collin”

3 rounds for time

• 400 m weighted carry (22,5/16kg)
• 12 push presses (52/34 kg)
• 12 box jumps
• 12 sumo deadlift high pulls (43/29 kg)

To

a) Pre-workout:

1:00 Strict hspu

-rest 1:00

1:00 toes-to-bar

-rest

1:00 kipping hspu

b) For time

• 2000/1600 m row

-At 1:00 perform, 1 burpee over rower, at 2:00 2 burpees over rower, at 3:00 3 burpees over rower etc until you complete 2000/1600m row. TC 15 min.

Pe

a) Pre-workout:

• 15 DB rows/ arm (heavy)
• max Superman hold

b) 10 x 1:00 rounds work, 2:00 rest

• 60 m shuttle sprint (5 meters, 10 meters, 15 meters)
• 3 deadlifts (143/93 kg)
• Rem time: bike (spin bike)
• rest 2:00 between rounds

La-su omatoimi open gym

Viikko-ohjelma 6.-12.6.

Ma

a) For load

5 x 5 Push press

b) 5 rounds For time

• 10 strict hspu
• 20 GHD sit-ups

Ti

a) For load

5 x 3 Back squat

b) skill work:

5 sets

• 00:45 wall sit
• 10 single arm ring row/arm

Ke

a) Pre workout:

On a 6:00 clock

2:00 max Double unders

then,

4:00 max distance handstand walk

b) 5 rounds for time with partner:

• 50 Double unders (each)
• 15 m single arm overhead walking lunge (22,5/15)

To

a) pre workout

5 sets each, for time

• 150/125m row, run, ski or bike (2x distance)
• rest 1:00 between efforts

b) For load

Weighted or strict pull up

• 7 x 1 or 7 x 5

Weighted or strict dips

• 7 x 1 or 7 x 5

Pe

a) pre workout

• build up to a heavy 1-rep power clean with your partner

b) ”Laura”

amrap 21

• 30/21 cal row
• 20 burpees over rower
• 10 power cleans (70/47 kg)

-alternate work and rest with a partner

Viikko-ohjelma 30.5.-3.6.

Treenipäivät kesän ajan ma-pe, lepo/omatoimitreeni la ja su

Ma

a) 4 sets:

Max strict pull-ups

-rest 1:00 between sets

b) ”Partner Long Jackie”

For time

Partner A: Row

Partner B: 50 thrusters, 30 pull-ups

-partners switch after B finishes both movements

Partner A: Row

Partner B: 25 thrusters, 15 pull-ups

-partners switch after B finishes both movements

Partner A: Row

Partner B: 15 thrusters, 9 pull-ups

-partners switch after B finishes both movements

Use 20/15 kg barbell

Ti

a) Muscle clean & power clean practice

b) ”Extended Elisabeth”

21-18-15-12-9-6-3

• Power cleans (61/43)
• Ring dips

Ke

a) on a 3:00 clock

• 1:00 max Burpees to target

then,

• 2:00 Max Single-leg squats

b) e5m x 5

• 200m run
• 10 candlesticks
• 10 slamballs (9/6kg)
• 10 burpees
• 200m run

To

a) ”Half Chelsea”

Emom 15

• 10 pull ups
• 15 push ups
• 20 air squats

-if you fall behind the clock, continue as AMRAP for up to 15 mins

b) Skill work:

5 sets

• 10 DB Bent over rows
• 10 DB Strict presses
• 15 GHD hip extensions/ barbell Good mornings

Pe

”Light Linda”

24-21-18-15-12-9-6-3

• Deadlift (bodyweight)
• Push ups
• Squat clean (half bodyweight)

La-Su omatoimi

For time

• Run 5k

Viikko-ohjelma 23.-29.5.

Ma

a) Build to a heavy 2-rep front rack lunge

b) ”Nasty girls V2”

3 rounds for time

50 alt single-leg squats

7 muscle ups

10 hang power cleans (79/56 kg)

Ti

a) on a 6:00 clock

2:00 Max Double unders

then…

4:00 Max distance handstand walk

b) Partner workout

amrap 20

5 burpees

1 rope climb (4,6m)

30 Du’s

-alternate full rounds with partner

Ke

a) Build up to a heavy 3-rep back squat

b) For time

20 back squats (102/70)

40 toes-to-bar

60/40 cal row

To

Lepo

klo 19.15 MPF-wod

Pe

a) Build up to a heavy 3-rep Snatch deadlift

b) ”Double Isabel”

For time

60 Snatches (61/43 kg)

La

a) pre-workout with partner

On a 8:00 clock:

Max distance row/bike/ski or run

alternate work and rest with partner

b) For load:

Strict press:

1-1-1-1-1

Push press:

3-3-3-3-3

Push jerk:

5-5-5-5-5

Su

Lepo

Viikko-ohjelma 16.-22.5.

Ma

From 0:00-5:00

EMOM 5:

5 Thrusters (34/25 kg)

From 5:00-10:00

EMOM 5:

5 Thrusters (43/29 kg)

From 10:00-15:00

EMOM 5:

5 Thrusters (52/34 kg)

– Continue adding 20/10 lb every 5:00 for as long as you are able

Ti

a) skill work

5 sets:

1:00 Strict Chin-ups

1:00 False Grip Ring Rows

b) 3 rounds For time:

• 500/400m Row
• 21 push ups
• 12 strict toes to rings

Ke

a) For load

Muscle snatch

• 1-1-1-1-1

Power snatch

• 1-1-1-1-1

Squat snatch

• 1-1-1-1-1

b) For completion:

21-15-9

• GHD hip extensions
• GHD back extensions

To

Lepo

• klo 19.15 MPF-wod

Pe

a) emom 12

• minute 1: 2 High box jumps
• minute 2: 30 sec L-hold hang

b) Partner workout

6 rounds for time

• 21/15 cal row/ski/bike
• 21 box jumps
• 21 sit-ups

-Alternate full rounds with partner

La

OMATOIMI (valmennus Tykyilee)

Work your weakness (pick just one😜)

1. Strength 

For load:

5 deadlifts (50% 1rm)

3 deadlifts (60%)

2 deadlifts (70%)

1 deadlift (75%)

then…

For reps:

8+ deadlifts (80%)

2. Skill

5 sets:

• 00:30 DB single-arm overhead hold/ arm
• 00:20 Ring support hold
• rest 1:30 between sets

3. Stamina

3 rounds for distance:

• 00:10 easy / 00:10 hard
• 00:20 easy/00:20 hard
• 00:30 easy/00:30 hard
• 00:20 easy/00:20 hard
• 00:10 easy / 00:10 hard
• rest 1:00 between rounds
• Row/bike/ski or run

Su

Lepo

Viikko-ohjelma 9.-15.5.

Ma

On a 35:00 clock:

• max distance run every 5:00, stop and perform 15 burpees

Ti

a) emom 10

even: 00:30 weighted Single-Leg Squats

odd: 00:30 DB Strict Press

b) Amrap 20

• 50 double unders
• 30 m walking lunge
• 30 m bear crawl

Ke

a) 5 sets for load

• 3 sumo deadlifts

b) amrap 10

• 00:30 L-sit (from floor)
• 10 odd object cleans

To

Lepo

• MPF-wod klo 19.15

Pe

a) emom 12

2 Push Presses

b) amrap 10

• 10 box jumps
• 15 push jerks (43/29 kg)
• 00:20 cal bike

La

a) For time

• 21 deadlifts (102/70 kg)
• 400m run
• 15 deadlifts
• 400m run
• 12 deadlifts
• 400m run
• 9 deadlifts
• 400m run

b) Skill:

2 sets

1:00 GHD-situps

1:00 Plank hold

1:00 Good Mornings

Su

Lepo

Viikko-ohjelma 2.-8.5.

Ma

a) emom 10

• :30 alt single-leg squats

b) 3 rounds for reps

• 1:00 weighted situps (15/12,5)
• 1:00 walking lunges
• 1:00 db devil press

Ti

a) amrap 14′

• 20 double unders
• :20 hollow hold

-add 20 reps to the Du’s and :20 to the hollow hold in every round

b) accumulate

• 50 hip extensions
• 30 back extensions
• 10 hip and back extensions

Ke

”Holleyman”

30 rounds for time

• 5 wall balls
• 3 hspu
• 1 power clean (102/70)

To

Lepo

• MPF-wod klo 19.15

Pe

a) emom 10

• 3 weighted strict pull-ups

b) amrap 7

• 7 box-jumps
• 7 chest-to-bar pull-ups

La

a) Pre workout:

• build up to a 1-rep squat or power snatch

b) 9 sets For load:

3-2-2-2-1-1-1-1-1

Overhead squats

Su

Lepo

Viikko-ohjelma 25.4.-1.5.

Ma

a)Pre-Workout:
5 Sets For Load:
5 Deadstop Double Overhand Deadlifts

b) For Time:
21-15-9

• Deadlifts (125/84 kg)
• Strict Ring Dips

Ti

a) For load:

• build up to a heavy 3-rep front squat

b) amrap 20’

• 20 medball cleans (9/6kg)
• 60 double unders

Ke

a) 10 sets for load:

• 1 strict press

b) skill work 5 sets

• 12 archer ring push-ups
• 12 archer ring rows

To

Lepo

• klo 17.15 MPF-wod

Pe

a) emom 10

Minute 1- 2 hang power cleans

Minute 2- 3 weighted strict pull-ups

b) For time:

21-18-15-12-9-6-3

• Pull ups
• hang power cleans (43/29)

La VAPUN AATTO🥳

a) For load

• build up to a heavy 1-rep squat snatch

b) 10 rounds for time

• 1 power snatch (84/56)
• 3 ohs

Su

Hyvää Vappua! Klara Vappen🥳

Lepo

Viikko-ohjelma 18.-24.4.

Ma

a) Pre-workout:
7 Sets For Load:
2 Shoulder Presses

b) 5 Rounds For Time:

• 50-ft. Handstand Walk
• 150-ft. DB Front Rack Carry (50/35#)
• 200m Backward Run

Ti

a) 5 Sets for Load:
5 Back Squats

b) For Time:
3:00 L-Sit
– Every time you break per- form 12 barbell bent over rows

Ke

”Maxton”

13 Rounds For Time:

• 8 Strict Pull-ups
• 26 Box Step-ups (24/20#)
• 21 Burpees

To

Lepo

• MPF-wod klo 17.15

Pe

a) Every 4:00 for 7 Sets:
200m Sprint

b) Accumulate:
100 Weighted Sit-ups (35/25#)

– Every time you break perform :30 arch-up hold

La

a) Partner workout

AMRAP 20:

• 1200/900m Row
• 80 Toes-to-Bar
• 10 Rope Climbs (15 ft.)
  – Alternate work and rest with a partner.

b) Accumulate:
50 Alternating Weighted Single-Leg Squats
– or –
3 Sets x 10 DB Split Squats /leg

Su

Lepo

Viikko-ohjelma 11.-17.4.

Ma

a) 6 Sets for Load:
2 Push Jerks + 1 Split Jerk

b) 3 Sets:

• 12 DB Floor Presses + 12 DB Bent Over Rows

Ti

a) AMRAP 12:

• 5 Front Squats (185/125#)
• 10 Chest-to-Bar Pull-ups
• 20 Double Unders

b) 3 Sets:
12 DB Split Squats / Leg
12 Single-Arm Ring Row / Arm

Ke

a) Pre-workout strength:

4 Sets:

• 15 Weighted Hip Extensions
• 12 Weighted Box Step-ups

b) AMRAP 15:

• 25 Sumo Deadlift High Pulls (45/35#)
• 25 Straight-Leg Weighted Sit-ups
• 15 Box Jumps (30/24”)

To

Lepo

• klo 17.15 MPF-wod

Pe

a) Pre-workout:
Build to a heavy power clean + hang power clean

b) For Time:
15-12-9-6-3

• Power Cleans (135/95#)
• Bar-Facing Burpees

La

Talkoopäivä (aloitusaika tarkentuu myöhemmin)

Su

Lepo

Viikko-ohjelma 4.-10.4.

Ma

a) Pre-workout:
5 Sets x 1 Rep

• Weighted Strict Pull-up
• Weighted Strict Ring Dip

b) Partner workout

AMRAP 15:

• 25 Toes-to-Bars
• 50/35 Calorie Row
• 75 Push-ups
• 50 Box Jumps (24/20”)
• 25 Pull-ups

-partners can split reps as needed throughout the workout

Ti

a) 4 rounds alternating with partner:

• 800m row/run

b) Skill work:

3 Sets:
1:00 Plank Hold
100m DB Front Rack Carry (50/35#)
100m DB Waiter Carry + Farmer Carry

Ke

Heavy day

On a 27:00 Clock:

From 0:00-9:00:

• EMOM 9:
  1 Snatch

From 9:00-18:00:

• EMOM 9:
  1 Clean

From 18:00-27:00:

• EMOM 9:
  1 Deadlift

– Increase weight across all sets.

To

Lepo

• klo 19.15 MPF-wod

Pe

a) 5 Sets For Load:
5 Tempo Strict Press
– Two-second press, two-sec- and reset

b) For Time With a Partner

• 250 Air Squats
• 100 Synchro Sit-ups
• 200 Air Squats
• 80 Synchro Sit-ups
• 150 Air Squats
• 30 Synchro Sit-ups
  – Resting partner holds a plank while one partner performs air squats, switch as needed

La

”Nate”

AMRAP 20:

• 2 Muscle-ups
• 4 Handstand Push-ups
• 8 KB Swings (70/53#)

Su

Lepo

Viikko-ohjelma 28.3.-3.4.

Ma

a) Pre-workout:
3 Sets Each Partner:

• 10 Single-Arm KB Bench Press / Arm
• 10 Alternating KB Single-Leg Deadlifts
  – Alternate after each movement with a partner

b) 10 Rounds For Time with partner

• 15 Russian KB Swings (70/53#)
• 15 Up-Downs Over KB
• 15/11 Calorie Row
  – Alternate full rounds with a partner

Ti

a) Pre-Workout:
Wall Walk and Bent Over Row Strength Practice

b) 4 Rounds For Time:

• 50-ft. Overhead Walking Lunge (135/95#)
• 25 GHD Sit-ups or V-ups

Ke

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (115/75#) – Each time you break, per- form 50 double unders
– Rest 4:00
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans (205/145#)
– Each time you break, per- form 30 squats

To

Lepo

• klo 19.15 MPF-wod

Pe

a) 9 Sets x 7

• Tempo DB/KB Floor Press

b) 2 Sets For Quality:

• 1:00 Top of Dip or Plank Hold
• 15 Single-Arm Ring Rows / Arm
• 1:00 Chin-Over-Bar Hold
• 15 Single-Arm Ring Rows / Arm

La

a) For Time:

• 4 Rope Climbs (15-ft.)
• 20 Alternating single-leg squats
• 40 Alternating DB Snatches (35/20#)
• 3 Rope Climbs
• 20 Alternating single-leg squats
• 30 Alternating DB Snatches
• 2 Rope Climbs
• 10 Alternating single-leg squats
• 20 Alternating DB Snatches
• 1 Rope Climbs
• 10 Alternating single-leg squats
• 10 Alternating DB Snatches

b) Accumulate:
1:00 L-Sit Hold
50 Seated Leg-Lifts Over DB

Su

Lepo