Viikko-ohjelma 1.-7.12.-25

Ma 1.12.

a) HS practice

b) snatch complex

1 x power snatch +

1x ohs +

1x squat snatch

Ti 2.12.

a) Back squat

4 x 6

1 x amrap

b) EMOM 10

Odd: 3 negative chin-ups (3sec count)

Even: 10-12 High bx step overs + weight

Ke 3.12.

Emom 30

Min 1+2

AC @ easy to moderate pace

Min 3

30 sec L-sit hold

Min 4

30 sec Du

Min 5

30 sec Pistol squats

Min 6+7

Farmers carry (max distance)

Min 8

30 sec DB snatch

Min 9

30 sec Banded hip thrust

Min 10

30 sec K2e

To 4.12.

a) Bench press

4 x 6

1x amrap

b) 4 rds

8-10 dips (rings, bench, bx)

8-10 C2b pull-ups

8-10 stoh

Pe 5.12.

a) Oly

1 clean & jerk

b) Tabata+ 20/10 x 10

Burpee over bar

Reverse plank hold

La 6.12.

REST tai Omatoiminen treeni (ei valmennus)

”CFI:n Itsenäisyys wod 2025”

Juokseva kello

a) Amrap 8

6 deadlift

12 push ups

20 sit ups

25 Du’s

Välirauha

4 min

jonka jälkeen välittömästi

b)Amrap 8

6 strict pull up

12 hang power cleans

19 air squats

17 kbs

Alkuun/loppuun tai kun väline vapaana:

1917m row or ski

Weights a)

Rx: 70/100kg

Sc: 55/80kg

Beginner: 45/65kg

Weights b)

Rx:42,5/60kg

Sc:35/50kg

B:20/30kg

Kbs weight: 16/24kg

Su 7.12.

REST

Viikko-ohjelma 24.-30.11.-25

Ma 24.11.

a) Back squat

6-6-6-6-amrap

b) Amrap 10

-10 sumo deadlift highpulls

-7 push presses

-5 bar facing burpees

Ti 25.11.

a) Kipping pull ups/ c2b

5 x max rep

b)

4 rds (mod pace)

4x10m offset Farmers walk

6 alt devil’s press

2 min AC intervals

Ke 26.11.

a) Bench press

6-6-6-6-amrap

b)

Amrap 10

1+10, 2+20, 3+30 etc…

squat clean + meters shuttle run

To 27.11.

REST

Pe 28.11.

a) Deadlift

6-6-6-6-amrap

b) emom 8

Odd:

3-5 power snatch

Even:

10 t2b

La 29.11.

a) yv superset

4 sets:

– 3-6 strict pull ups (weighted)

Into,

-6 strict press

-rest 1:00-1:30

b) Partner workout

Amrap 10

A:

10 hang clean+ jerk

B:

Max rep

Bxj / bx step ups

Su 30.11.

REST

Viikko-ohjelma 17.-23.11.-25

Ma 17.11.

a)

FQ 1 12:00

20/20s side lying lat stretch

5 cuban press

5/5 kb hip opener stretch

5 jefferson to bottom of squat

Into,

5 min ac @ 70% effort max

b) FQ 2 12:00

5/5 assisted shrimp squats

10 trap 3 raise

5/5 lying figure 4 hip extension

10 alt kb press (seesaw, seisten)

Into,

5 min ac @70% effort max

Ti 18.11.

a) Snatch

3 pos snatch

b) EMOM

Clean grip ohs

Offset Farmer’s carry

Sit up medball throw

Reverse hyper

Ke 19.11.

Rounds in 30 mins, moderate pace

400m run (outside) /500m row/ 2 min bike

5 strict ring pull ups

5/5 1-arm thruster

15 superman lifts

20 abmat situps

30 Du’s / 30s training

To 20.11.

REST

Pe 21.11.

E5m x 5

3 pause OHS @3-5 sec hold

5/5 push up (offset)

5/5 single-leg hip thrust

5/5 side plank banded row

Rem time:

30sec static holds,

-wall squat

-reverse plank

-chin up hold

-hs hold/ feet elevated plank

-hollow

-arch

La 22.11.

Partner workout

Amrap 30

1 min max distance Wheelbarrow walk / hs walk (for both, ygig)

20 Pistol squats / 1-legged bx step downs (reps 50/50, ygig)

20 Clean & jerks (reps 50/50, ygig)

20 Wb shots (vuorokopittelu seinän kautta)

200m Weighted kb run (yhessä, ulkona tai rata sisällä)

Su 23.11.

REST

Viikko-ohjelma 10.-16.11.-25

Ma 10.11.

a) Front squat

6-6-4-4-amrap

b) EMOM 10

1. 3-5 strict pulling movement (bmu/c2b/pull up/seated ring row)

2. 3-5 hang squat clean

Ti 11.11.

a) AC intervals

12 rds:

30 sec rauhallinen

30 sec kovempaa

b) 4 rounds (moderate pace)

8-12x Pendlay rows

8-12x Ring/bx dips

8-12x side V-ups L+R

8-12x side lunge plate drag

8-12x GHD hip extension/ BB good morning

Ke 12.11.

a) Bench press

5x 4-6 reps

b) EMOM 12

5-8 Push press
20 sec kipping pull ups
10 Seated leg lifts + 10 sec hold

To 13.11.

REST

Pe 14.11.

a) Deadlift

7-5-3-5-amrap

b)

Tabata +

(20/10 x 10)

Du’s

Air squat

La 15.11.

Amrap 20

Buy in:

1k run

Then rem time rounds:

3 Wall walk

12 T2b

15 Bxj

Su 16.11.

REST

Viikko-ohjelma 3.-9.11.-25

Ma 3.11.

a) Clean & jerk

1 power clean +

1 hang squat clean + 1 jerk

b) Front squat

6-6-6-4-amrap

Ti 4.11.

4 min on/ 1 min off alt a) + b) for 30 min total

a)

3-5 hspu

20 Kbs (am)

Rem time:

AC 1

Scale hspu level of your skill + or –

b)

1-2 rope climbs /3-4 rope pull to stands

10-12 high bx step overs

Rem time:

AC 2

Ke 5.11.

a) Deadlift

7-5-3-5-amrap

b) Partner workout

FT 5 rds

for both (ygig full rounds)

A:

15 WB

10 T2b

B:

Rest

To 6.11.

REST

Pe 7.11.

a) Snatch complex

1 power snatch +

1 ohs +

1 snatch

b) Emom 12

10 Alt Devils press

20/20 sec hollow/arch rocks

50 Du’s or amrap 30 sec

La 8.11.

a) Bench press

5x 4-6 reps

b) Partner workout

Amrap 10 (ygig full rounds)

10 Pull ups

10 Push ups

10m (5m there and back) FR lunge walks

Su 9.11.

REST

Viikko-ohjelma 27.10.-2.11.-25

Ma 27.10.

a) s.press

5 x 5

b) 4-5 rds, rest as needed

– 250m row/ 200m run

– 5-8 bench press

– 5-8 seated ring row

– 5-8 dual DB/KB hang squat clean&jerk

Ti 28.10.

a) Skill

Rope climb

b)

EMOM 12 (20/40)

1. DU’s/ SU’s

2. Power snatch

3. L-sit hold (floor/ring/box)

Ke 29.10.

a) Front squat

6-6-6-4-amrap

b) Partner workout

FT 42-30-18 (ygig, split reps as you like)

Thruster

Pull-ups

To 30.10.

REST

Pe 31.10.

a) Deadlift

7-5-3-5-amrap

b) Partner workout

FT 4 rds for both

Partner A:

10 Bxj

10 T2b/ V-ups

5 target burpee

Partner B:

AC bike standing

La 1.11.

Halloween-henkinen jumppa🎃

Su 2.11.

REST

Viikko-ohjelma 20.-26.10.-25

Ma 20.10.

a)

FQ 1 10:00

5-10 maaten cuban press

10/10 half frog stretch pumps

5 jefferson into squat

Into,

5 min ac @ 70% effort max

b) FQ 2 10:00

5/5 side lunge @light weight, bb back rack

10 alt gorilla row

10 alt seated sesaw press

Into,

5 min ac @70% effort max

Ti 21.10.

a) e1,5m x 8

3 pos clean + 1 jerk

b) EMOM 12 (40/20)

Lateral bx step overs
Alt. Devils presses
Slamball shots
1-arm kbs (alt hands)

Emom tehot: 60-70% effort

Ke 22.10.

Rounds in 30 mins

-400m run/500m row/ 2 min bike

-5 strict pull ups

-10 push press @light bb

-15 KB sdhp

-20 abmat situps

To 23.10.

REST

Pe 24.10.

E5m x 5

3 pause OHS @3sec hold

5/5 1-arm DB/KB bench press

5/5 suitcase deadlift @ KB

5/5 1-arm Ring row

Rem time:

30sec static holds,

-low plank

-reverse plank

-chin up hold

-hs hold/ feet elevated plank

-hollow

-arch

La 25.10.

Partner workout FT

Buy in 1k run

Then,

4 rds (ygig, reps are for both)

2 wall walks

5/5 DB hang snatch

15m (7,5m R + 7,5m L)

OH lunge walks

20 sec Max rep Du’s

At the end of round 4:

Rest for 3 min (or when next rower available)

Then,

Buy out:

500m row (partners share 1 rower)

Su 26.10.

REST

Viikko-ohjelma 13.-19.10.-25

Ma 13.10.

a) 15:00

1-2 x snatch

b) e2,5m x 6

-5 Pendlay rows

-8 push ups/ hspu

-10 t2b

Rem time:

AC (light to moderate pace)

Ti 14.10.

a)Split Jerk (tekniikka)

20:00

b)

Amrap 8 w partner (ygig, full rounds)

A:

10 Kbs

5 burpee

5 x 7,5m shuttle run

B:

Rest

Ke 15.10.

a) Back squat

5-4-3-3

b) EMOM 16

10 Seated leg lifts + 10 sec hold
20 sec max rep kipping pull-ups/c2b/bmu
30 sec Dual DB hang squat cleans
40 sec bike

To 16.10.

REST

Pe 17.10.

a) HS/ HS walk

skill practice

b) e3m x 5

8 deadlift

12 wb

16 situps

La 18.10.

a) Bench press

5x 5-7

b) Partner workout

4 rds for both FT

A:

6 stoh

8 burpee over bar

6 hang power clean

B: rest

Su 19.10.

REST

Viikko-ohjelma 6.-12.10.-25

Ma 6.10.

a) e5m x 5

3+3 S press + Push press

15 V-ups

Rem time: AC @70-75% effort

b) Core

EMOM 6

20/20 Copenhagen plank hold

10-15 Banded superman rows

10-15 Banded standing hip thrust

Ti 7.10.

a) Back squat

5-5-5-3-3

b) EMOM 16

4-6 S pull ups

200m row

40 sec High bx step overs + weight

30 sec WB

Ke 8.10.

ENOM 40

Min 1+2: Bike @ easy to moderate pace

Min 3: 30 sec Kbs

Min 4: 30 sec Du

Min 5: 30 sec Push ups/ hspu

Min 6+7: Farmers carry (max distance)

Min 8: 30 sec Burpee-bxj

Min 9: 30 sec DB snatch

Min 10: 30 sec T2b

To 9.10.

REST

Pe 10.10.

a) clean + jerk

1 power clean +

1 squat clean +

1 jerk

5min loading + 10 min working with challenging weights

b) Bench press

5 x 5-6

La 11.10.

a) Deadlift

5-5-5-3-3

b) 4 rds FT

5 Power snatches

10 C2b pull-ups

200m Run

Su 12.10.

REST

Viikko-ohjelma 29.9.-5.10.-25

Ma 29.9.

a) Back squat

6-6-6-4-4

b) Amrap 10

-200m run

-15 sumo deadlift highpulls

-10 push presses

Ti 30.9.

a) Kipping pull ups

5 x max rep (try to hit same rep every round)

b)

4 rounds (moderate pace)

8-12 Pendlay rows

8-12 rear delt flys

8-12 side V-ups L+R

400m run/ 500m row

Ke 1.10.

a) Bench press

5×5

b) 4 rounds FT

-10 cleans

-10 ring dips

To 2.10.

REST

Pe 3.10.

a) snatch

– 2 pause snatch

b) Deadlift

5×5

La 4.10.

a) AC intervals

6 rds

-40s helppo

-30s medium

-20s lujaa

b) Partner workout

Ygig:

-10 rope climbs /pull to stands

-20 wall walks/ feet elevated inchworms

Then in synchro:

-30 t2b

-40 hang DB c&j

Buy out:

– max rep DU’s in 1 min for both

Su 5.10.

REST

Viikko-ohjelma 22.-28.9.-25

Ma 22.9.

1 min on/ 20 sec off x 5 full rounds

1. AC

2. Suitcase carry

3. Pistol sq progressions

4. DB oh walk

5. Reverse nordic curl (kerrytä)

6. Wall pressing deadbug (kerrytä)

Ti 23.9.

a) YV supersets

1.

3 sets:

-8-12 bench press (tempo)

-8-12 chin ups

-30s-1min rest

Rest 3 min between 1 & 2

2.

3 sets:

-8-12 rear delt fly

-8-12 arnold press

-30s-1min rest

Use light to medium weights!

b) EMOM 8 (30/30)

– WB

– bxj

Ke 24.9.

a) Snatch complex

– 2x power snatch + 2x ohs

b) e3m x 5

– 8x sumo sq

– 8x cyclist sq (goblet hold)

– 8/8 split stance RDL

-rest rem time (n 1 min)

To 25.9.

REST

Pe 26.9.

a) FQ 15:00

– chin up hold

– 10 alt cossack squats (ring assisted)

– ring support hold

– 5/5 figure4 hip thrust

– 10 rower ab rollout

b) e3,5m x4

– 3x pause FS @5 sec hold at bottom, use light bb

– 400m run/500m row @recovery pace

-rest rem time

La 27.9.

Partner workout

5 rounds FT

20 deadlift

15 hang power clean

10 stoh

400m run

Pari on yhtäaikaisesti rinnakkain samalla tangolla.

Su 28.9.

REST

Viikko-ohjelma 15.-21.9.-25

Ma 15.9.

a) Deadlift

5×5

b) EMOM 12

1. Max rep Bmu/ C2b pull ups / Seated ring rows

@ try to hit same reps/rd

2. 12x Weighted bx step overs @ 2x 15/22,5

3. 16x V-ups

Ti 16.9.

a) 10:00

bike/run/row intervals

30 sec kevyemmin

30 sec kovempaa

b) Snatch

1x high hang snatch +

1x snatch

Ke 17.9.

a) Strict press + push press

3 sets of 5 reps s.press

2 sets of 5 reps push press

b) partner workout AMRAP 10

A:

1 round of ”Cindy”

B: bike

To 18.9.

REST

Pe 19.9.

a) HS walk skill practice

b) 4 rds in moderate pace

-400m run/500m row

-20 KBS

-15 Abmat situps

La 20.9.

20 min ajassa:

1-rep-max FS

1-rep-max hpc

Su 21.9.

REST

Viikko-ohjelma 8-14.9.-25

Ma 8.9.

a) snatch complex

15:00

1 hang p. snatch + 1 ohs + 1 snatch

b) FT 4 rds

-400m run

-10 pull ups

-8 DB squat cleans @15/22,5

Ti 9.9.

3min on/1min off for 3 full rounds (48:00)

1. Ac 1

2. HS skill

3. Ac 2

4. Amrap:

-1 Turkish getup R

-5 seated press R

-1 Turkish getup L

-seated press L

Sets 1+3:

Run, row, bike or Ab, 1 must be different than 2

Wights for set 4:

pick object or objects of your skill level

Ke 10.9.

a) Hang power clean

In 15 minutes Find heavy set of 3

b) FS e3m

5-5-3-3-2

To 11.9.

REST

Pe 12.9.

a) Bench Press

E3m

5 x 5

b) EMOM 15

– 3 pause p.jerk

– 15/15s copenhagen plank hold

– 10 push ups (deficit)

– 10-12 reverse hyper

– 20s DU’s

La 13.9.

Complete as many reps as possible following the interval of:

2 minutes of work,

1-minute rest

2 minutes of work,

1-minute rest

2 minutes of work,

1-minute rest

3 minutes of work

Rds 1+2

10 t2b

10 ohs

Max cal row

Rds 3+4

100m run

10 ohs

Max pull-ups

Su 14.9.

REST

Viikko-ohjelma 1.-7.9.-25

Ma 1.9.

a) s.press

5 x 5

b) 4-5 rds, rest as needed

– 250m row/ 200m run

– 8-10 bench press

– 8-10 wide ring row

– 8-10 dual DB/KB hang clean&jerk

Ti 2.9.

a) Skill

Rope climb

b)

EMOM 12 (20/40)

1. DU’s/ SU’s

2. Power snatch

3. L-sit hold (floor/ring/box)

Ke 3.9.

a) Front squat

6-6-6-4-4

b) Partner workout

FT 5 rds for both

Partner A:

6 hang power clean

6 burpee over bar

6 pull-ups

@ 42,5/60 Kg

Partner B:

Rest

To 4.9.

REST

Pe 5.9.

a) Jerk

3-3-3-2-2/1

b) Partner workout

Partner A:

10 Deadlift

10 T2b/ V-ups

20 KBS

Partner B:

AC bike standing

La 6.9.

Amrap 20

15 bx jump/step overs

10 DB snatches

5 h.r.push-ups

Su 7.9.

REST

Viikko-ohjelma 25.-31.8.-25

Ma 25.8.

EMOM 36

Row
Pistol squats (alt)
Rope pull up taps
Deadbug @mb
Du’s
Ring support hold + bottom of dip hold
Tempo goblet squats
Hollow/superman hold
Rest

Work @ easy effort or practice skill & strenght

Ti 26.8.

a) snatch tech. E1,5m x 5

1 no feet s.balance + 1 ohs x 1-2 (from rack) @light bb

b) 10:00

1-2 snatch

@ focus on technique!

c) Core 3 rds

Copenhagen plank hold 15/15s
Seated plate shoulder rocks 30s
Weighted windshield eipers 30s

Ke 27.8.

1min on/ 20s off x3 / patteri

= 12:00

+ 3:00 lepo pattereiden välissä

Patteri 1

1) 8 sumo squat -> reverse lunges

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

3) Run

Patteri 2

1)8 cyclist squats-> mountain climbers

2) 8/8 DB/KB seated press -> reverse plank hold

3) row

Patteri 3

1) 8/8 1-legged DL @kb/db

2) 8-deficit push ups /hspu -> partial pull-ups

3) bike

To 28.8.

Notkea raato

Pe 29.8.

a)Clean tech.

E1,5m x 5

1 pause clean & jerk x 2

b) 10:00

1-2x C&J @ focus on technique!

c) ”Pikku” hiki

EMOM 9

12 wb
16 Abmat situp
Strict pull ups (m.r.)

La 30.-Su 31.8.

Lepo

open gym omalla avaimella

Viikko-ohjelma 18.-24.8.-25

Ma 18.8.

a) Back squat e3m

4×5 @2 sets loading, 2 sets AHAP

b) EMOM 10 (30/30)

1. Bmu/ C2b pull ups / Seated ring rows

2. OH walking lunge

c) 8min run

@ recovery pace

Ti 19.8.

a) Power clean + power jerk

5-7x 2+1

@work with challenging weights

b)

4 rounds (moderate pace)

-8-12 Pendlay rows

-8-12 Ring/bx dips

-8-12 side V-ups L+R

-400m run/ 500m row

Ke 20.8.

a) Bench press e3m

4×5 @ add loading each set to heavy bb

b) EMOM 16

5-8 Push press
10 cal row
10 alt. DB hang snatch
10 Seated leg lifts + 10 sec hold

To 21.8.

Notkee raato

Pe 22.8.

a) Deadlift e3m

4×5

@ 2 sets loading, 2 sets AHAP

b) Amrap 12

Partner A:

-5 hang power snatch

-5 bar facing burpee

-5 hang clean

Partner B:

Bike

@30/45kg

La 23.8.

CFI Kesäpippalot Ravintola Sula/ Saunalautta Imatra

lisätiedot salin seinällä, etukäteen ilmoittautuminen! 🫶🏻

La 23.- Su 24.8.

Lepo

Open gym omalla avaimella

La 16.8.-25 CF salissa saattaa olla ruuhkaa

HUOMENNA LA cf puolelle (+ ehkä ryhmiskin) olisi tulossa SaimaaCamp -leiriläiset pakoon sadetta, jolloin siellä on erinäistä heilujaa klo 11-14 ja 15-17 välisinä aikoina.😅
Ollaan sovittu, että cf asiakkaat pääsevät ja mahtuvat halutessaan tekemään OT-treenejään. Neuvotelkaa paikan päällä, kaikki mahtuu treeneilleen halutessaan varmasti!

Jos ei sada, leiriläiset eivät tilojakaan tuolloin tarvitse!

Viikko-ohjelma 11.-17.8.-25

Ma 11.8.

a) Tempaus 15:00

3 power snatch

@ 5 min loading, 10 min work on semiheavy weight

b) Partner workout

4rds for each, YGIG:

25 Du’s

15 Kbs

5 burpee over kb

Ti 12.8.

a) push press + seated ring row

4 sets x 4-6 reps

b) 4 rds

8 seated press

8+8 Bulgarian split squat

8+8 1-arm bent over row

8+8 split stance RDL

Ke 13.8.

emom 40

Min 1+2: run or row

Min 3: 3-5 squat clean (heavy)

Min 4: T2b 10-15 reps

Min 5+6: OH+FR walk, L+R (2x kb, max distance)

Min 7: ring hamsring curls 10-15 reps

Min 8: push up to down dog 40s

Min 9: Burpee box over jump 40s

Min 10: rest

To 14.8.

Notkee raato

Pe 15.8.

a) ”Fran”

FT

21-15-9

Thrusters

Pull-ups

BB: 30/43kg

b) 10 min AC @ recovery pace

c) Ohjattu huolto

La 16.-Su 17.8.

Lepo

Open gym omalla avaimella

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