Viikko-ohjelma 2.-8.2.-26

CF Advanced Strength 1

For 15min work towards heavy
– 2x Snatch

10x EMOM
1. 3x OHS @ ~todays 2x Snatch weight
2. 3x Snatch DL @ ~todays 2x Snatch weight

Intended stimulus, koko treeni: RPE 7/10

CF Advanced Strength 2

For 15min, for quality (5-10 sarjaa)
BMU / BMU drill: kipping hips to bar, 2-3 toistoa per sarja

EMOM 20min (~30-40s työtä)
1. 12 T2B
2. 12 HSPU
3. 2×8 alt. pistol squat
4. 10 Feet elevated Aussie pull up
5. 36 DU

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon

40min EMOM, 40s on / 20s off
1. KB swing (16/12 kg)
2. bicycle crunch
3. rope pull to stand
4. sled push (@kaverin paino)
5. burpee broad jump
6. bike
7. WB C+J
8. easy run / rest

Intended stimulus: RPE 5/10

CF Advanced Metcon 1

Intervals

4x AFAP
– 19 WB
– 19 cal row
– 1 RMU/BMU/C2B/PU

Intended stimulus, koko treeni: RPE 9/10

CF Foundations, The Fix

Mitä se korjaa? Kaiken!
Tällä tunnilla aktivoidaan tukilihaksia, parannetaan liikkuvuutta, liikutaan kevyesti ja huolletaan kroppaa.

Tällä viikolla 3 patteria, 15 min / kpl, joissa keskitytään lantion, olkapäiden ja keskivartalon alueisiin.

Tunti soveltuu aivan kaikille!

Intended stimulus: 2/10 RPE

CF Basics Strength

5x e3m: 3-5 tempo / negatiiviset leuat

5x e1,5m 90s on/90s off
– 10 DL
– 8 alt. reverse lunge
– 6 bent over row
– 4 push press
– 2 squats
@2xDB
– remaining time max push ups

Intended stimulus: RPE 5/10

CF Advanced Strength 3

5x e2m
– 2x power clean +1 hang squat clean + 1 STOH

4x e3m
– 4 Back squats @ 75-80% 1 RM

Accumulate:
– 40 GHD sit ups / 40 abmat sit-ups

Intended stimulus: RPE 7/10

CF Advanced Metcon 2

CF Open 22.1, AMRAP 15 min
– 3 Wall Walk
– 12 DB Snatch
– 15 Box jump overs

Intended stimulus: RPE 8/10

Viikko-ohjelma 26.1.-1.2.-26

Ma 26.1.

Partner workout

4 Rounds FQ w partner (partners alt. Full rounds)

A:

8/8 1-arm KB/DB bench presses

8 BB seated GM

8 strict hanging leg/knee lifts

8/8 KB/DB renegade rows

B:

AC intervals

n 70-75% effort

Ti 27.1.

a) FS

2×5

2×3

1×1

b) EMOM 10

Odd:

3-5 squat cleans

Even:

20s C2B Pull ups

@ clean weight AHAP of the day

Ke 28.1.

a) 15 min flow

1. Dead hang (kerrytä 1 min)

2. TGU 3+3

3. Offset walk 10 steps L+R @bb+band+kb or plate

4. Hollow/arch rocks or hold

b)

Row 4000m with partner

-switch every 400m

Sc:

3000m

-switch every 300m

To 29.1.

REST

Pe 30.1.

a) e75sec x 4

3 ohs @bb starts from floor

b) e2m x 5

1-2 squat snatch

c) Deadlift

3×5

2×3

La 31.1.

4 rds For time:

2 min bike @heavy gear

6 Stoh

9 bar facing burpees

12 bxj

Su 1.2.

REST

Viikko-ohjelma 19.-25.1.-26

Ma 19.1.

a) Bench press

4 x 5

1x amrap

b)

Amrap 8

5 s.pull ups

10 h.r.push ups

15 air squats

20 KBS

Ti 20.1.

e10m for 30 min

AC 6 min:

30s kevyt-kohtalainen/ 20s kovaa/ 10s iisi

Run

Bike

Row

Rem time:

EMOM 4

Odd: 3-5 ohs @BB starts from floor

Even: 30 sec HS hold

Ke 21.1.

a) pre workout e1,5m x 6

1+2:

3 p.c&j

3+4:

2 p.c&j

5+6:

1 p.c&j

b) ”Grace”

FT

30 clean & jerks

BB: 42,5/60 kg

To 22.1.

REST

Pe 23.1.

a)

EMOM 20

1. 20/20s lateral lunge plate drag

2. 40 sec Alt. MB side toss

3. 40 sec Alt. Elevated Reverse lunge w goblet hold

4. 30s

Ring support hold-> bottom of dip hold

5. 20s Du’s

b) core blast

10:00 FQ

10x

Copenhagen knee to elbow R

10x

Copenhagen knee to elbow L

10x

Wall pressing deadbug

La 24.1.

Partner wod

4rds FT

15 synchro wall ball

18 power snatch, YGIG

21/17 syncro row

24 T2B, YGIG

BB: 42,5/30

Tai

Sc: 35/25

Su 25.1.

REST

MARKKU VAHTILAN VOIMISTELU- JA OLKAPÄÄN HUOLTO KURSSIT LA 31.1.-26

Markku Vahtila @voimavahtila kurssivierailu @crossfitimatra

LA 31.1.2026

klo 10-12.30 workshop I: Muscle Up -kurssi – 49 €

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Kaikki kolme kurssia yhteishintaan 130€

Kursseila pääset maamme kovimman rengasgurun oppin hakemaan uuta
treeni-inspistä, hiomaan teknikoitasi sekä oppimaan, miten pitää olkapäät
kunnossa. Workshopeilla keskitytään uuden opetteluun ja ne on
suunniteltu niin, että jaksat halutessasi olla kaikilla kolmella kurssilla.
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9 x Suomen mestari +
Pohjoismaiden/ Pohjois-Euroopan mestari renkailla
Urheiluhieroja
Fysioterapeutti

Nähdään kursseilla!

#imatra #eteläkarjala #lappeenranta #voimistelu #muscleup

Viikko-ohjelma 12.-18.1.-26

Ma 12.1.

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

Power snatch

Min 9

30 sec

Banded hip thrust

Min 10

30 sec

Kipping pull-ups

Ti 13.1.

a) front squat

4 x 5

1 x amrap

b) emom 10

1-3: 2 p.c&j

4-6: 3 p.c&j

7-9: 4 p.c&j

10: 5 p.c&j

Ke 14.1.

Partner workout

4rds for both:

A:

10 bench presses

10 KB/DB gorilla rows (alt)

10 V-ups

B:

Bike

Reset gears/rest for 3 min

Then,

4rds for both:

A:

8 push presses @30/45

8 dual DB/KB sdhp

8/ side copenhagen plank lifts

B:

Bike

To 15.1.

REST

Pe 16.1.

a) Deadlift

4 x 5

1 x amrap

b) EMOM 12

1. 6-8 dual DB/KB squat cleans

2. 10-12 High bx step overs (+ weight)

3. 20 sec Target burpee

La 17.1.

Amrap 25 w partner

16 hspu

16 bxj

2 rope climb

Split reps 50/50, ygig

Su 18.1.

REST

Viikko-ohjelma 5.-11.1.-26

Ma 5.1.

a) Oly 15 min

3 power snatch

b) Amrap 12 w partner (ygig full rounds)

-5 lateral burpee over DB/KB

-10 DB/KB hang power clean

-15m fr walking lunges (2×7,5m)

Ti 6.1.

a) skill 15 min

Hspu

b)

Rounds in 20 min (moderate pace)

1. 10x pendlay row

2. 10x DB seesaw press

3. 20 cal row

4. 10x ring/bench dips

5. 10x supine plate pass

Ke 7.1.

a) Front squat

4×5

1x amrap

b) partner workout

FT

1. 4 rds for both

15 kbs

10 t2b

Directly into,

2. Max rep in 3 min

WB shots

To 8.1.

Lepo

Pe 9.1.

a) bench press

4×5

1x amrap

b) 4-5 rounds in moderate pace

5 strict pull ups/ c2b

10 h.r. push ups

15 gtoh

20 abmat situps

La 10.1.

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Reps for time of:

Deadlifts

Bar-facing burpees

Su 11.1.

Lepo

Viikko-ohjelma 29.12.2025-3.1.2026

Ma

a) 4 sets:

3-6 weighted Strict pull up

Into

6 strict presses

-rest 1:30-2:00 between sets

b) Amrap 10”

16 Kbs

12 Bxj

10 Push up

Emom: 3 burpee

Ti

a) Snatch 15 min:

1x from hip + 1x full

b) Deadlift

4×5

Ke

Vuoden viimeinen jumppa

FT with partner

4rds for both / station

1.

A: 10 Thruster

B: pull ups

Rest 3 min

2.

A: 10 Sdhp

B: DU”s

Rest 3 min

3.

A: 15 abmat situp

B: burpee

Score is total reps of pull ups, burpees and DU’s

To

Vuoden eka jumppa

1 min on/20s off x 3 full rounds

Seated leg lifts (over obstacles)
30/30 1- legged lateral bx step ups o/v
30/30 pallof press o/v
AC 1
Shoulder station
30/30 bulgarian split squat
30/30 side plank banded rows
AC 2

Pe

a) Front squat

5×5

b) Emom 10

2 power cleans + 1 jerk

La

Parijumppa (split reps 50/50)

FT

8x Hs walk/ wheelbarrow walk/ bear crawl (7,5m)

64x T2B

64x Weighted bx step overs

64x Devils press

200m Suitcase carry (10m)

64x WB

Su

Lepo

Jouluviikko 22.-28.12.-25

Ma 22.12.

a) e4mx4

5 back squat

8 KB/DB bench press

b)

Partner workout

4rds FT, ygig

8 stoh

8 bar facing burpee

Ti 23.12.

”12 days of christmas”

1 sdhp

2 thruster

3 p.press

4 p.clean

5 p.snatch

6 kbs

7 pull-up

8 k2e

9 bxj

10 du

11 burpee

12 oh lunge walk

BB: 25/35

KB: 16/24

PL: 10/20

24.-26.12.

ihanaa Joulua kaikille🎅🏻🧑🏻‍🎄

ke-to OPEN GYM omalla avaimella

pe OPEN GYM omalla avaimella (+ kimppatreeni HeroWOD ”Chad”. ajankohta sovitaan faceryhmässä)

La 27.12.

EMOM 32

1. 1-2 rope climb

2. 30s WB

3. 3-4 wall walks

4. 30s target burpee

5. 5-6 Deadlifts

6. 30s rower sprint

7. 7-8/ side 1-arm DB hang snatch

8. REST

Su 28.12.

alt A+B for 3 full rounds

A:

Ac intervals for 6 min:

1 min 60%

1 min 75%

B:

Clean complex:

E2m x 3

1 hang power clean +

1 FS +

1 clean

Viikko-ohjelma 15.-21.12.-25

Ma 15.12.

Partner workout

4 rounds for both in moderate pace

Partner A:

8/8 1-arm DB/KB bent over row

8/8 1-arm DB/KB bench press

8/8 hip thrust w banded hip flexor

8 bb sumo bx squats

Partner B:

AC (sama aika kun A tekee koko kierroksen)

Ti 16.12.

a) OHS (tekniikka & primeri)

5 x 3

b) Tempaus tekniikka

15 min nostoja:

1 hang power snatch +

1 ohs +

1 snatch

Ke 17.12.

a) skill practice

t2b

b)

EMOM 16

1. 40 sec row

2. 20/20s lateral lunge plate drag

3. 40 sec Alt. MB side toss (wall facing)

4. 40 sec Alt. Elevated Reverse lunge w goblet hold

To 18.12.

REST

Pe 19.12.

a) Split jerk

(Tekniikka, teline -> lattialta)

Opetus + nostoja 20:00

b) core blast

10:00 FQ

10x

Copenhagen knee to elbow R

10x

Copenhagen knee to elbow L

10x

Wall pressing deadbug

La 20.12.

Partner workout

with running clock,

Split work 50/50, execute movements in any order:

3000m row

100 air squats

100 situps

100 kbs

100 push ups

100 high bx step-ups

100 ring rows

KB: 12/16kg

No timecap today

Su 21.12.

REST

Viikko-ohjelma 8.-14.12.-25

Ma 8.12.

a) Back squat

4 x 6

1 x amrap

b)

EMOM 10

1. Sdhp

2. Hspu / pike push up

Ti 9.12.

e10m for 30 min

AC 6 min:

Run

Bike

Row

Rem time:

Amrap

6 S. Pull up/ 4 negative pull ups

10m FR lunge walk

Ke 10.12.

a) Bench press

4 x 6

1x amrap

b) Partner workout

FT 4 rds

A:

8x T2b

8x Hang power snatch

B:

Rest

To 11.12.

REST

Pe 12.12.

a) Deadlift

4 x 6

1x amrap

b) tabata +

20/10x 10

1.Du’s

2. V-ups

La 13.12.

Partner wod YGIG-style

With Running clock

1.

30-18-12

Clean

Ring dip

Rest 4 min

Then,

2.

30-18-12

Thruster

Pull up

Su 14.12.

REST

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