Viikko-ohjelma 21.-27.10.-24

HUOMIO!

Syyslomaviikolla saattaa olla poikkeuksia tuntien alkamisajoissa, joten TSEKKAA kellonajat kun varaat paikkoja🤗 ettei mee lihasmuistista ja ootkii väärään aikaan tunnilla🤭🫶🏻

Maanantai

Patteri 1:

• Bike
• Strict hanging knee raise/t2b
• Suitcase deadlift

Patteri 2:

• row
• Bx step overs
• Side plank leg raises

Patteri 3:

• run
• Pull up + push up
• Bulgarian split squat

Tiistai

a) e1,5m x 8

• 2-3x power clean & jerk

b) emom 16 (20/40)

1. Du
2. Seated t2b
3. Thruster @25/35kg
4. Hs hold / toes on box / plank hold

Keskiviikko 

a) For quality 15:00

Skill & strength 2

1. Chin up hold
2. Dragon flag (progression 1 / reverse ab roll in high plank or low plank
3. Ring support hold
4. Headstand toe touches/ headstand practice/ bird nest progression

b) e3,5m x 4

• 3x pause BS @ 5 sec hold at bottom
• 400m recovery jog
• Rest rem time

Torstai

Lepo

Perjantai

a) skill practice

• hs walk

b) snatch complex e1,5m x 8

– 2x 1 power snatch + 1 snatch balance

Lauantai

Kimppajumppa

1. Biceps curl + air squat
2. Kb/Db bench press + bxj
3. Oh rot. Slamball + Kbs

Toistomäärät on 4 x 10 + 15 per naama.
Kaveri polkee pyörää kun toinen tekee omaa sarjaa. Vaihto miten haluaa!

Sunnuntai

Lepo

Viikko-ohjelma 14.-20.10.-24

Maanantai

a) Skill

• hs hold / free hs

b) EMOM 10

• 3 power clean

Tiistai

a) Pull up

• 6 x 4-5

b)

b) emom 20′ (45/15)

1.  hanging knee up twists

2.  bx step ups/-jumps

3.  skin the cat

4.  Alt. Pistol squats

5.  Bike or row

Keskiviikko

a) Snatch

– 5 x 2-3

– 3 x 1

b) BS

– 6-6-4-4-2-2+

c) tabata alt 1+2 (8 x 20/10 =4:00)

1. Wb

2. High plank hold

Torstai

Lepo

Perjantai

a) For quality 15:00

– pull up position hold

– dragon flag regression

– ring support hold

– headstand toe touches / headstand practice / low plank hold

b) Split jerk (from rig)

3-2-2-1-1+

Lauantai

Open 16.4

Rx

AMRAP in 13 minutes

55 Deadlifts (102/70 kg) 

55 Wall Ball Shots 

55 calorie Row

55 Handstand Push-Ups

Int

AMRAP in 13 minutes

55 deadlifts (84/57 kg)

55 wall-ball shots

55-calorie row

55 push presses (43/30 kg)

B

AMRAP in 13 minutes

55 deadlifts (60/43 kg)

55 wall-ball shots

55-calorie row

55 hand-release push-ups

Sunnuntai

Lepo

Viikko-ohjelma 7.-13.10.-24

Maanantai

a) snatch 

• 3 pos snatch

b) FS

• 6-6-4-4-2-2+

Tiistai

a) Skill

• t2b

b) emom 16

• 3-5 strict pull up
•  10-20 seated mb twist
• 8-12 reverse hyper
• 10-20 seated low t2b

Keksiviikko

a) Push press

• 5-5-4-4-3

b) For time

• Du 60-40-20
• abmat situp 30-20-10
• wb 30-20-10

Torstai

Lepo

Perjantai

a) Squat clean + split jerk

• 5-7 x 1-2 reps

b) snatch deadlift

• 5 x 3

c) Tabata  alt 1&2 (8x 20/10)

1. Burpee
2. Reverse plank hold

Lauantai

”EVA”

Rx

• 5 Rounds For Time
• 800 meter Run
• 30 Kettlebell Swings (32/24 kg)
• 30 Pull-Ups

Intermediate

• 4 Rounds for Time
• 800 meter Run
• 30 Kettlebell Swings (24/16 kg)
• 30 Pull-Ups

Beginner

• 5 Rounds for Time
  400 meter Jog
• 20 Kettlebell Swings (16/12 kg)
• 20 Pull-Ups

Sunnuntai

Lepo

Viikko-ohjelma 30.9.-6.10.-24

Maanantai

a) S.press

•  6-5-4-5-6

b) Emom 16

1. 8-12 hauiskäännöt
2. 40 sec alt.pistol squat
3. 8-12 push up
4. 40 sec bxj

Tiistai

a) Sumo deadlift

• 5×5

b) For time with partner

• 10 rope climb /pull to stand
• 100 m walking lunges
• 100 kbs @ 24/16kg
• 100 slamball

NOTE! Partner A works with reps, same time partner B is biking. Partners split reps and work time as needed.

Keskiviikko

a) Skill + strength

15:00 min For quality

• 3-5 skin the cat
• 5-8 rower pike ups
• 5-8 hollow + lat pulldown
• 5-8 L-sit to extension

b) Workout 22.1
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box

Torstai

Lepo

Perjantai

a) Ohs

• 6×3

b) clean & jerk

– 2x p. clean & s.jerk

Lauantai

Amrap 30 with partner (ygig)

• 20 hspu/pike push up/push up
• 30 k2e
• 400m run (together)
• 40 wb
• 30 power snatch rx: 30/45 kg, int: 20/30kg b: hang p.s. 15/20kg
• 20 burpee pull up/ burpee / up-down

Sunnuntai

Lepo

Viikko-ohjelma 23.-29.9.-24

Maanantai

a) FS

• 8-8-6-6-4

b) 2 min on/1min off x 4 (alt 1 & 2 )

1: 1 min bike + rem time max rep push press

2: 200m run + rem time max rep c2b

Tiistai

emom 40’ (40/20)

• lumbar roll to pancake
• Hs hold
• Hanging knee up twists
• seated db see-saw press
• du
• 9090+ lonkan ojennus
• Dead hang
• Overhead rotational slam ball slams
• kb gorilla row
• bxj

Keskiviikko

a) snatch deadlift

• 6 x 4

b) emom 10

– 3-5 Hang p.snatch

– 5-10 T2b

Torstai

Lepo

Perjantai

a) skill 20:00 

• Hspu

b) alt 1+2 emom

1: 3-5 strict pull up (tai negatiiviset) 

2: 30 sec seated leg lifts

Lauantai

a) Skill + strength

15:00 min For quality

– 3-5 skin the cat

– 5-8 rower pike ups

– 5-8 hollow + lat pulldown

– 5-8 L-sit to extension

b) ”DT”

5 rounds FT

12 deadlifts 

9 hang power cleans

6 push jerks

Sunnuntai

Lepo

Testiviikko 3/3

Ma

a) Deadlift

• find 1rm

b) For time

• 100m walking lunge
• emom 3 burpee

Ti

a) Pull up

• 6×3

b) Amrap 10

• 8 s.press @75% 1rm
• 16 box step overs @1x 22,5/15kg

Ke

a) Skill & strength 20:00

b) FT

27-21-15-9

• cluster
• T2b
• Kbs

To

Lepo

Pe

a) emom 8

• 3 pos snatch

b) Amrap 10

• 10 power snatch
• 10 bar over burpee

La

”Agent Billy Clardy III”

AMRAP (in a Team of 3) in 48 minutes

• Partner A: Run 400 meters
• Partner B performs AMRAP of:
• 12 Overhead Plate Alternating Lunges (20/10kg)
• 6 Burpees to Plate (20/10kg)
• 19 Plate Ground-to-Overheads (20/10kg)
• Partner C: Rest
• All partners rotate when Partner A finishes the run
•  Wear a Weight Vest (20/14 lb) throughout

Su

Lepo

Testiviikko 2/3

Ma

Oly 1 rm

Ti

Partner workout
Buy in:
1200m run (together)

Then (YGIG)
-100 GM @25/35kg

-100 banded biceps curls

-100 pistol squats

-100 banded triceps push downs

-100 abmat situps

Cash out:
1500m row (partners share one rower, YGIG)

Ke
Open 22.3

To
Lepo

Pe
4 min work/ 1 min rest
A+B vuorittain 30 minuutin ajan
A)
400m run
Rem time amrap:
16 mave
16 v-ups

B)
500m row
Rem time amrap:
12 bxj
12 alt kb/db hang clean+jerk

La
a) Bs 1rm

b) Partner workout
Amrap 10
A: 10 hang power snatch @50/35kg
B: max rep wb

Score: wb reps

Su
Lepo

TESTIVIIKOT, UUSI OHJELMOINTIJAKSO JA SYYSAIKATAULUT💪🏼🤩

Uusi ohjelmointijakso starttaa syksyn aikataulujen ohella (käypäs katsomassa oikeat ajat ja päivät varauskalenterista!) ja heti ensi töiksemme pistämme piiiiitkästä aikaa vanhan kunnon testiviikot kehiin!

Ja ei hätää, jos testaaminen tai ykkösmaksimit ei oo siun juttu. Tuu vaa messii ja siulle kyllä keksitään korvaava agenda aiheen parista!

Myö ollaa innoissaa, ootsiekii🤩🤩🤩🫶🏻

Ma
a) For load 20:00
– find S.Press 1rm

b) 40/20 x 12
– kbs (american)
– ⁠abmat situp
– ⁠alt DB c&j

Ti
a) Skill work 20:00
– kipping pull up/ c2b/ bmu

b) 3 rounds: 3 min each
1. Row
2. ⁠run
3. ⁠bike
+ After each movement, Execute 1 rep of Pull-up/c2b/bmu (hardest progression of the day)

Ke
a) For load 20:00
– find FS 1rm

b) emom 12
1. 9 thruster @ 35/50kg
2. ⁠1-2 rope climb (scaled: 5-8 rope k2e)
3. ⁠40 sec reverse plank hold

To
Lepo

Pe
Oly tekniikka
– snatch
– ⁠c&j

La
a) ”Cindy”

Amrap 20

5 pull up

10 push up

15 air squat

b) WB emom 12 (40/20)
– deadbug
– ⁠plank drag through
– ⁠oh sit-ups + twist at the top

Su

Lepo

Viikko-ohjelma 26.8.-1.9.-24

Maanantai

a) For time:
21-15-9:
Hang power cleans (43/61 kg)
15-12-9:
Strict handstand push-ups

b) On a 10:00 clock:

3 hang power cleans

– Build to a heavy set.

Tiistai

6 rounds for time:

9 deadlifts (70/102 kg)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.

Keskiviikko

a) AMRAP 14 with a partner:
8 chest-to-bar pull-ups
8 wall-ball shots (6/9 kg) (2.7/3 m)
– Partners alternate full rounds.
– One partner works at a time.

b) 10 total sets with a partner:
10 weighted sit-ups (14/20 lb)
10 sit-ups
– One partner works at a time.
– 5 sets per partner.

Torstai

3 rounds:
16 alternating front-rack reverse lunges (47/70 kg)
Accumulate :15 L-sit hold
16 toes-to-bars
Accumulate :15 L-sit hold
– Take the bar from the floor.

Perjantai

a) 4 rounds for time:
15 bar-facing burpees
15 front squats (38/52 kg)
75 single-unders

b) EMOM 5:

5 strict ring dips

– Hold the bottom and top for :01 each.

Viikko-ohjelma 19.-25.8.-24

Maanantai

”PARTNER KELLY”

5 rounds for time with a partner:
400-m run
30 box jumps (20/24 in)
30 wall-ball shots (14/20 lb)
– Run together, divide box jumps and wall-ball shots as needed.

Tiistai

a) For time:
21 chest-to-bar pull-ups
63 double-unders
15 chest-to-bar pull-ups
45 double-unders
9 chest-to-bar pull-ups
27 double-unders

b) 1 set:
200-m single-arm DB overhead carry (15/22.5 kg)
– Alternate arms as needed.

Keskiviikko

Viikko-ohjelma 12.-18.8.-24

Maanantai

”NATE”

AMRAP 20:

2 ring muscle-ups

4 handstand push-ups

8 KB swings (24/32 kg)

Tiistai

Every 1:30 for 20 rounds:

1 power clean

1 squat clean

1 front squat

– Perform all three movements as a complex. Start light and add load every other round.

Keskiviikko

a) 5 sets:

On a 2:00 clock:

Max distance row

– Rest 2:00 between sets.

b) 3 sets:

20 GHD sit-ups

20 good mornings (15/20 kg)

Torstai

3 rounds for time:
20 sumo deadlift high pull (25/34 kg)
30 walking lunges
12.2-m handstand walk

Perjantai

a) On a 10:00 clock:

Build to a heavy set of 5 overhead squats

– Take the barbell from the floor.

b) Against a 6:00 running clock:

Run 800 m

Max rep overhead squats (34/52 kg)

Viikko-ohjelma 5.-11.8.-24

Maanantai

For time:

21 DB thrusters (15/22.5 kg)

400-m run

18 DB thrusters

400-m run

15 DB thrusters

400-m run

– Use two DBs.

Tiistai

a) Every 2:00 x 3 sets:

5 hang muscle snatches

– Build to a heavy set of 5 reps.

b) 7 sets for load:
3 hang power snatches

Keskiviikko

a) Every 3:00 for 4 sets:
6 left-leg DB step-ups (51/61 cm)
6 right-leg DB step-ups
– Use on DB held at the shoulder.
– Build in load as desired.

b) 4 rounds for time:
30 walking lunge steps
25 toes-to-bars

Torstai

”Fight gone bad”

3 rounds for reps:

1:00 wall-ball shots (6/9 kg)(2.7/3 m)

1:00 sumo deadlift high pulls (25/34 kg)

1:00 box jumps (20 in)

1:00 push presses (25/34 kg)

1:00 row for calories

– Rest 1:00 between rounds.

Perjantai

AMRAP 25:

40 double-unders

20 lateral burpees over the bar

10 deadlifts (70/102 kg)

– Rest 1:00 between rounds.

Viikko-ohjelma 27.7.-4.8.-24

Maanantai

For load:
5-5-5-5-10:
Front squats
– Increase loading on each set as you build to a 10-rep max.

Tiistai

EMOM 21:

Min. 1 | 10/15-calorie row 

Min. 2 | :20 L-sit hold / tuck hold

Min. 3 | max reps bar muscle-ups / burpee pull-ups

Keskiviikko

a) 5 sets for load:

3 DB hang power cleans

3 DB push jerks

– Build to your heaviest set.

b) DB DT

5 rounds:

12 DB deadlifts (15/22.5 kg)

9 DB hang power cleans

6 DB push jerks

– Use two DBs.

Torstai

a) Every 2:00 for 4 sets:

1-5 strict chest-to-bar pull-ups

– On the 5th set, perform as many unbroken reps as possible

b) AMRAP 20:

100-calorie row

75 sit-ups

50 pull-ups

Perjantai

a) On a 10:00 clock:

Build to a heavy 2-rep unbroken power clean

– Rest :45-1:30 between sets.

b) AMRAP 12:

1-2-3-4… etc.

Wall walks

Power cleans (56/84 kg)

Viikko-ohjelma 22.-28.7.-24

Maanantai

5 rounds for time:
400-m run
5 squat cleans (65/93 kg)

Tiistai

a) 5 sets:

On a 1:30 clock:

30 plate hops (4 in)

15 KB goblet squats (24/32 kg)

Max steps walking lunges in the remaining time.

– Rest 1:30 between sets.

b) 1 set:

400-m single-KB front rack walk

– Switch arms as needed.

Keskiviikko

Partner workout

3 rounds for time:

800-m run with a medicine ball (6/9 kg)

24 power snatches (47/70 kg)

– Athletes run together and switch as needed on the snatches.

– The medicine ball doesn’t touch the ground until the workout is over.

– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

Torstai

a) 3 sets for total time:
800/1,000-m row (tc 4:00)
– Rest 4:00 between sets.

b) 4 sets:

:20 Russian twists (14/20 lb)

:10 rest

:20 weighted sit-ups

:10 rest

– Use a medicine ball or DB.

Perjantai

a) For time:

21-15-9

DB devils presses (10/15 kg)

– Perform 10 x 15-m shuttle runs after each set.

b) 3 sets:

20 seated alternating DB shoulder presses

– Use two DBs and alternate presses until you have completed 10 per arm.

– Add load as long as the 20 reps are unbroken.

Viikko-ohjelma 15.-21.7.-24

Maanantai

5 sets:

3 back squats

– Build to a heavy set of 3 and maintain for all 5 sets.

Tiistai

a) EMOM 12:

Even minutes: 20 KB swings (16/24 kg)

Odd minutes: max distance handstand walk (7.6 m) segments

b) Accumulate: 

30 Turkish get-ups

Keskiviikko

a) Pre-workout:

8 rounds:

:20 double-under, triple-under, or crossover work

:10 rest

– Work on a skill you have not yet mastered.

b) ”Annie”

50-40-30-20-10 reps for time:

Double-unders

Sit-ups

Torstai

5 sets:

On a 3:00 clock:

1 (legless) rope climb 

10 ring dips

Max cal row in remaining time

– Rest 2:00 between sets.

Perjantai

AMRAP 20 with a partner:

200-m DB farmers carry (15/22.5 kg)

20 double-DB front squats

20 double-DB push jerks

20 double-DB box step-ups (51/61 cm)

– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.

– Score is total reps accumulated between partners.

Viikko-ohjelma 8.-14.7.-24

Maanantai

a) For time:

400-m run

b) On a 10:00 clock:

Ring muscle-up practice:

Ring support hold

Kneeling false grip ring rows

Kneeling muscle-up transitions

Low-ring practice

Kipping muscle-up practice

Tiistai

For time:

40 box jump-overs (51/61 cm)

20 handstand push-ups

30 box jump-overs

15 handstand push-ups

20 box jump-overs

10 handstand push-ups

10 box jump-overs

5 handstand push-ups

– Step down from the box.

Keskiviikko

”DANIEL”

For time:

50 pull-ups

400-m run

21 thrusters (29/43 kg)

800-m run

21 thrusters

400-m run

50 pull-ups

Torstai

Every 3:00 for 10 rounds:
250-m row
– Score is slowest time.

Perjantai

3 rounds for time of:

20 wall-ball shots (6/9 kg)

20 deadlifts (34/52 kg)

20 box jumps (20/24 lb)

20 push presses (34/52 kg)

20 toes-to-bars

Rest 1:00

Viikko-ohjelma 1.-7.7.-24

Maanantai

a) EMOM 20:

Odd minutes | Max calorie machine or run distance

Even minutes | Accumulate :20 L-sit hold

b) 2 sets:

20 good mornings (empty barbell)

20 superman arch-ups

Tiistai

a) 5 rounds for time:
75 double-unders
20 alternating DB snatches (15/22.5 kg)

b) Accumulate:

20 single-DB overhead squats/arm

Keskiviikko

EMOM 20:

2 thrusters

– Barbell starts on the floor. Add weight every 5:00.

Torstai

5 rounds for time:
15 push jerks (29/43 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (29/43 kg)

Perjantai

Every 1:30 for 6 rounds:

16 single-leg squats

10 GHD sit-ups

Max burpees

– Rest 1:30 between rounds.

Viikko-ohjelma 24.-30.6.-24

Maanantai

a) 3 rounds for time:

400-m run

21 KB swings (16/24 kg)

12 pull-ups

b) Accumulate:

30 strict pull-ups

Tiistai

For load:
Push press
5-5-3-3-3-1-1-1-1-1

Keskiviikko

a) Accumulate:

40 alternating handstand shoulder taps

– Stomach facing the wall.

b) 3 rounds for time with a partner:

40 toes-to-bars

12 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

Torstai

a) AMRAP 10:

7/10 calories on any machine

5 shuttle runs (7.6 m)

– 1 shuttle run = 25 ft out + 25 ft back.

b) Accumulate:

100 hollow rocks

Perjantai

On a 15:00 clock:

50 bar-facing burpees

50 wall-ball shots (6/9 kg) (2.7/3 m)

800-m run

Max-reps hang squat cleans in the remaining time (56/84 kg)

Viikko-ohjelma 17.-20.6.-24

Maanantai

Every 2:00 for 6 rounds:

2 rope climbs (4.6 m)

Max wall-ball shots in remaining time (6/9 kg)(2.7/3 m)

– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.

Tiistai

a) 3 rounds for time:
40 Russian KB swings (16/24 kg)
20 box jump-overs (51/61 cm)

b) Post workout: 

Accumulate: 

200-m single-arm DB overhead carry

– Switch arms as needed.

Keskiviikko

For time and reps:

EMOM 16:

Min. 1 | Max handstand hold

Min. 2 | DB shoulder press (12.5/15 kg)

Min. 3 | Max hang from a pull-up bar

Min. 4 | Strict pull-ups

– Score is total seconds held + total reps completed.

– Perform just one attempt on the holds each minute.

Torstai

a) Every :30 for 5:00:

3 behind the neck snatch grip push presses

b) EMOM 10:
1 power snatch
1 hang squat snatch
1 overhead squat
– Build in load across the 10:00.

Pe-su

Vietämme Juhannusta, omatoimitreenille omalla avaimella☀️🌙

Viikko-ohjelma 10.-16.6.-24

Maanantai

a) 2 rounds for time:
30.5-m DB/KB walking lunges (24/32 kg)
400-m run
10 wall walks
400/500-m row
– Use two DB/KBs held in a farmers carry.

b) For completion:

1:30 side plank hold, left

1:30 side plank hold, right

– Complete all of one side before switching to the other.

Tiistai

AMRAP 30 with a partner:

100-calorie row

100 KB snatches (24/32 kg)

100 toes-to-bars

– Split work as needed with one person working at a time

Keskiviikko

For time:

2001-m run or row

11 shoulder presses (38/52 kg)

11 overhead squats

11 sumo deadlift high pulls

11 push presses

11 front squats

11 squat cleans

11 push jerks

11 back squats

11 deadlifts

2001-m run or row

– If athletes begin the WOD with a row, they finish with a run and vice versa.

Torstai

AMRAP 12:

12 ring dips

12 sumo deadlift high pulls (34/52 kg)

Perjantai

a) 6 sets for load:

3 deadlifts

– Use the same load across all sets.

b) 3 sets:

10 banded deadlifts

10 band pull-aparts