Ti 16.3

a) 30x EMOM

  1. DB push press @1xDB/KB, easy weight
  2. Lunge walk
  3. Plank
  4. DB OH walk @1xDB/KB, easy weight
  5. DB side bends @1xDB/KB, easy weight
  6. DB bent over row @1xDB/KB, easy weight
  7. Push ups
  8. DB split snatch @1xDB/KB, easy weight
  9. Side planks (20s R / 20s L)
  10. Jumping jacks

Work for 30-40s / rest for 20-30s. Easy effort.

 

 

Ma 15.3

a) For 12 minutes, 6-8 rounds

  • Snatch pull
  • Hi hang Snatch
  • Power Snatch
  • Snatch balance

Easy to moderate weight

b) 3x e3m

  • 15 abmat sit ups
  • 15 back extensions
  • 10 thrusters
  • 10 C+J

Easy-moderate weight

 

 

Su 14.3

Lepo

 

 

La 13.3

a) CrossFit Open 21.1

https://games.crossfit.com/

b) Cooldown 5-10min easy aerobic exercise
or
b) Accessory 15-30min easy aerobic exercise

 

 

Pe 12.3

a) Skill 10min

  •  single DB thruster

b) 30x EMOM

  1. Pull ups / Ring row
  2. Box step ups
  3. Burpees
  4. DB hang squat clean @1xDB/KB, easy weight
  5. DB TGU @1xDB/KB, easy weight
  6. DB bent over row @1xDB/KB, easy weight
  7. Push ups
  8. DB snatch @1xDB/KB, easy weight
  9. Sit ups
  10. Jumping jacks

Work for 30-40s / rest for 20-30s. Easy effort.

 

 

To 11.3

Lepo

 

 

Ke 10.3

a) 5x e3m Tempo FS, 32X1

  • 5-5-3-3-1 FS (@50-70% FS 1RM)

b) 16x emom

  1. 12 DL (70/47,5kg)
  2. 9 hang power clean (70/47,5kg)
  3. 6 Push jerks (70/47,5kg)
  4. Rest

c) Accessory Cooldown 5-10 min easy aerobic exercise: run / bike / etc.

or

c) Accessory After workout 15-30 min easy aerobic exercise: run / bike / etc.

 

 

Ti 9.3

a) Skill 20min

  • BMU / T2B

b) 3-4 rounds, rest as needed (20min) Skills ja gymnastics accessorys

  1. 30-50 SU / DU
  2. 20m Bear crawl / 3 wall climb / 10-15m HSW
  3. 20 box step ups / 10-20 pistol squats
  4. 10-20 hand release push ups / 10-20 HSPU
  5. 20 K290 / T2B

 

 

Ma 8.3

a) 8x emom

  • 3-5x Power Snatches @easy-moderate weight

b) 8x emom

  • 3-5x C+J (any clean) @easy-moderate weight

c) 8x emom

  • 3-5x Thruster @easy-moderate weight

 

 

Su 7.3

Lepo

 

 

La 6.3

a) Skill 20min

  • Kipping C2B / PU / Butterfly

b) 3-4 rounds, 20min, rest as needed, Skills ja gymnastics accessories

  • 5-50 DU’s (choose rep amount that you should be able to get every round)
  • 5-15m HSW / 1-3 x around the box HSW (legs on a box)
  • 8-12 Straight arm power band pull downs
  • 5-10 HSPU (scaling: Pike push up + deficit / legs on a box)
  • 6-10 pistol squat progressions
  • 1-5 BMU / 5-10 T2B (/K2E)

 

 

Pe 5.3

a) For 15 minutes, 7-10 rounds

  • 1 jerk drive (@60-70% C+J 1RM)
  • 1 Push press (@60-70% C+J 1RM)
  • 1 Push jerk (@60-70% C+J 1RM)
  • 1 Split jerk (@60-70% C+J 1RM)

Focus on technique

b) For 15 minutes, 7-10 rounds

  • 1 Clean pull
  • 1 Tall clean
  • 1 Clean

c) Straight into: For 5 minutes, 3-5 rounds

  • 1 C+J

Easy to moderate weight, focus on technique

 

 

To 4.3

Lepo

 

 

Ke 3.3

a) 10x e1,5m

  • 2 pause Snatches (1. at pocket, 2. at knee)
  • 1 Snatch

Also pause when you catch the bar OH on every Snatch
Easy weight, focus on technique

b) For 20 minutes, 10-14 rounds

  • Snatch pull
  • Snatch
  • OHS

Easy to moderate weight, focus on technique

 

 

Ti 2.3

a) 30x EMOM

  1. Push press @1xDB/KB, easy / very easy weight
  2. Sit-ups
  3. hang power clean @1xDB/KB, easy / very easy weight
  4. OH walk around the box @1xDB/KB, easy / very easy weight
  5. Up/down plank
  6. Glute bridge (scaling up: one legged)
  7. DU
  8. Russian twist @1xDB/KB, easy / very easy weight
  9. Side bends @1xDB/KB (20s L / 20s R)
  10. Back extensions

Work for 30-40s / rest for 20-30s. Easy effort, deload.

b) Accessory After workout 15-30 min easy aerobic exercise:

  • run / bike / etc.

 

 

Ma 1.3

a) 5x e3m Tempo FS, 32X1

  • 3-5 FS (@40-60% FS 1RM)

b) 16x emom

  1. DL @50% 1RM
  2. T2B / K2E
  3. High box step overs
  4. Bar facing burpees (as easy as possible)

30s on / 30s off

c) Accessory After workout 15-30 min easy aerobic exercise:

  • run / bike / etc.

 

 

Su 28.2

Lepo

 

 

La 27.2

a) 6x e1,5m

  • Clean pull
  • 2x power clean

Easy to moderate weight

b) 4 rounds of:

  • 25 C2B
  • 5 Cleans (110/75kg)

”AGOQ Workout 2” -> skaalaa itselle sopivaksi!
C2B -> muuta määrä sellaiseksi että saat sen tehtyä 3-4 setillä
esim. 3-4 toiston sarjat menee -> skaalaa toistot -> 12
Tai 1-2 toistoa menee, C2B -> PU, menee 6-7 -> 25 toistoa on hyvä
Intermediate weights: (70/47,5kg)
Beginner weights: (45/30kg)
Tc: 20min

c) Cooldown 5-10min easy aerobic exercise
or
c) Accessory 15-30min easy aerobic exercise

 

 

Pe 26.2

a) Skill 10min

  • DU

b) 30x EMOM

  1. Renegade row @1xDB/KB, easy weight
  2. alt. C+J @1xDB/KB, easy weight
  3. 1-hand KBS with high pull @1xDB/KB, easy weight
  4. TGU @1xDB/KB, easy weight
  5. Seated leg raises (over KB/DB)@1xDB/KB
  6. Bird dog
  7. Mountain climbers
  8. Dead bug
  9. Lunge walk
  10. Run / row / ski

Work for 30-40s / rest for 20-30s. Easy effort.

 

 

To 25.2

Lepo