La 23.1

a) BS+Bxj, 5x e3m

  • 3 reps of BS (80-90% BS 1RM)
  • 3 reps of High box jump

b) Open 12.5, 7min AMRAP
3-6-9-… reps of:

  • Thrusters (45/30kg)
  • C2B

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

 

 

Pe 22.1

a) 5 x e2m

  • 3-5 OHS @75-100% Snatch 1RM

b) For 20 minutes, 7-12 rounds

  • 1-2 Snatch

Work with challenging weight

c) After workout, 5 x e3m

  • 1-3 Snatch pull @100-125% Snatch 1RM

 

 

To 21.1

Lepo

 

 

Ke 20.1

a) 5x e3m

  • 2-3 x Split jerk (@75-90% C+J 1RM)

b) 8x emom

  • 2-8 pull ups (50% of max ub rep amount or 33% of max rep in 1min / set)

Options:

  • if you want to train strength, do strict/negative pull ups, focus on technique
  • if you want to focus on amount of kipping/butterflyPU, do those, but safety first
  • or if you are going to scale pull ups to ring row in the open, you can train those

c) 9 x EMOM

  1. 10 Burpees
  2. 12 single DB/KB snatch (22,5/15kg)
  3. 8 single DB/KB thrusters (22,5/15kg)

d) After workout

  • Cooldown for 5-10min, or
  • 15-30 min easy aerobic exercise: run / bike / etc.

Ti 19.1

a) 5 x e3m

  • 3-5 clean pulls @60-80% Clean 1RM

b) Gerald Atwood, 10min AMRAP

  • 1 Clean
  • 2 FS
  • 1 STOH (all @70% of 1RM FS)

Don’t go all out. 70-80% effort, focus on good plan.

Ma 18.1

a) Skill 20min

  • BMU / T2B

b) 16 x EMOM

  1. SLDL
  2. Hand release push ups U.S. Army style
  3. Single DB/KB bent-over row (15s R / 15s L)
  4. DU

30s on / 30s off

c) Accessory 15-30min easy aerobic exercise

 

 

Su 17.1

Lepo

 

 

La 16.1

a) 5 x e3m

  • 3-5 clean pulls @60-80% Clean 1RM

b) For 15 minutes, 6-10 rounds

  • 2 x Power clean + 1 x clean

Find challenging working weight

c) 7 x e1,5m

  • 1 Clean
  • 2 FS
  • 1 STOH (all @70% of 1RM FS)

 

 

Pe 15.1

a) Skill 20min

  • ohjattu BMU / omatoimi RMU

b) 16 x EMOM

  1. SLDL
  2. Hand release push ups U.S. Army style
  3. Single DB/KB bent-over row (15s R / 15s L)
  4. DU

30s on / 30s off

c) Accessory 15-30min easy aerobic exercise

 

 

To 14.1

Lepo

 

 

Ke 13.1

a) BS+Bxj, 5x e3m

  • 3 reps of BS (80-90% BS 1RM), Heavy
  • 3 reps of High box jump

b) Open 13.4, 7min AMRAP, 3-6-9-… reps of:

  • C+J (60/40kg)
  • T2B

Don’t go all out. Choose a good weight for you.

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

 

 

Ti 12.1

a) 5 x e2m

  • 3-5 OHS @70-100% Snatch 1RM

b) For 20 minutes, 8-12 rounds

  • 3 pos. Snatch

Find challenging working weight

c) After workout, 5 x e3m

  • 1-3 Snatch pull @100-120% Snatch 1RM

 

 

Ma 11.1

a) 3x e3m

  • 3 x Split jerk (@75-85% C+J 1RM)

b) 7x emom

  • 2-8 pull ups (50% of max ub rep amount or 33% of max rep in 1min / set)

Options:

  • if you want to train strength, do strict/negative pull ups, focus on technique
  • if you want to focus on amount of kipping/butterflyPU, do those, but safety first
  • or if you are going to scale pull ups to ring row in the open, you can train those

c) 12 x EMOM

  1. 8-12 Burpees
  2. 30s DU
  3. 8-16 box jump overs

d) After workout

  • Cooldown for 5-10min, or
  • 15-30 min easy aerobic exercise: run / bike / etc.

 

 

Su 10.1

Lepo

 

 

La 9.1

a) 3 x e3m

  • 3-5 clean pulls @50-75% Clean 1RM

Focus on technique

b) For 15 minutes, 6-10 rounds

  • 2 x Power clean + 1 x clean

Focus on technique

c) 5 x e1,5m

  • 1 Clean
  • 2 FS
  • 1 STOH (all @50-70% of 1RM FS)

Focus on technique

 

 

Pe 8.1

a) 3x e3m

  • 3 x Split jerk (@70-80% C+J 1RM)

b) 5x emom

  • 2-8 pull ups (50% of max ub rep amount or 33% of max rep in 1min / set)

Options:

  • if you want to train strength, do strict/negative pull ups, focus on technique
  • if you want to focus on amount of kipping/butterly PU, do those, but safety first
  • or if you are going to scale pull ups to ring row in the open, you can train those

c) 16 x EMOM

  1. DU
  2. up/down plank
  3. box jump overs
  4. reverse plank

30s on / 30s off

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

 

 

To 7.1

Lepo

 

 

Ke 6.1

a) Skill 20min

  • RMU/BMU

b) Scapular control&strength exercises, 8-12 reps / movement (for both sides if 1-handed)
2-3 rounds, for 15 min, @own pace

  1. scap. elevations @2xDB/KB (”olankohautus”)
  2. scap. Dips @2xKB or boxes or rings
  3. scap. Ring row
  4. scap. Push up
  5. scap. Side ring pull
  6. scap. Side push leaning against a wall
  7. scap. Single hand Press @KB/DB
  8. scap. Pull-up

Focus on quality

c) Tabata, 8x 20s work / 10s off

  • DU

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

 

 

Ti 5.1

a) 5 x e2m

  • 3-5 OHS @60-90% Snatch 1RM

Focus on technique

b) For 15 minutes, 7-10 rounds

  • 3 pos. Snatch

Focus on technique

c) 2 warm up sets, then 3 x e3m

  • 1-3 Snatch pull @90-110% Snatch 1RM

Focus on technique

 

 

Ma 4.1

a) BS, 3x e3m

  • 1-2-3 reps of BS (80% BS 1RM)
  • 1-2-3 reps of High box jump

Focus on technique, moderate to heavy weight

b) 3 rounds, 3 batteries, 3 minutes per battery, rest remaining time, 9x e3m

  1. Battery
    • 8-15 push ups
    • 8-15 face pulls
    • 8-12 Glute bridge
  2. Battery
    • 8-10 ab rollouts @bar
    • 10 seated press @bar (small weight or just bar)
    • 10-15 SLDL @bar (small weight or just bar)
  3. Battery
    • 10 seated leg raises (over KB)
    • 10-15 KBS
    • 2×10 KB [abdominal] side bends

Focus on quality, easy pace, easy weights, deload

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