Pe 27.11.

Pre workout:

  • scap ctrl + mob work

a) e1,5m x 5

  • 3-6 tempo clean pull

b) for 20 min

  • 6-10 rounds
  • 1-2 clean & jerk
  • work with challenging weights

Weakness eliminating accessory:

  • 3-5 rounds
  • 2-6 FS @ 80-100% clean 1rm

 

To 26.11.

Lepo

 

Ke 25.11.

Accessory:

  • L-sit holds, dips, straight arm pull downs

a) e2,5m x 5

  • 6-8 pendlay row @ moderate-heavy weight (add weight from last week)

b) BS+Press

emom 10

  1. 10-15x BS
  2. 3x Press

@press weight

c) For 6min, 18x 20s

  1. butterfly situps (scaling:GHD)
  2. back extensions (scaling:GHD)
  3. rest

 

Ti 24.11.

Pre workout:

  • Scap ctrl & mob work

a) e2m x 5

  • 3-6 snatch balance @ 60-90% snatch 1rm

b) For 20 min

  • 6-10 rounds
  • 1-2 snatch
  • work with challenging weights

Weakness eliminating accessory:

  • 3-5 rounds
  • 2-6 ohs @70-100% snatch 1rm

 

Ma 23.11.

Pre workout:

  • scap ctrl

a) skill 20 min

  • hspu

b) emom 15

  1. Push up to renegade row
  2. gm
  3. Pull up strength
  4. v-ups
  5. du

Accessory:

  • 15-30 min easy aerobic exercise

 

Su 22.11.

Lepo

 

La 21.11.

Pre workout:

  • scap & core ctrl

a) BS+press
10x emom

1. 10-12x BS
2. 4x Press

b) Four 3 minute AMRAPs in 15 minutes

  • 21 box step ups
  • 15 alt. Single-arm KB/DB hang C+J
  • 9 burpees
  • max OH lunge walk @KB/DB (2,5m = 1 rep)

Rest 1 minute between AMRAPs

 

Cooldown or after workout accessory:

  • 5-10min easy aerobic exercise or
    15-30min easy aerobic exercise

 

Pe 20.11.

Pre workout:

  • scap & core ctrl

a) e2m x 5

  • Pendlay row @moderate weight (add weight from last week)
  • 7-10 reps

b) 3-4 rounds, rest as needed

Skills ja gymnastics accessorys

  •  5-30 DU’s (choose rep amount that you should be able to get every round)
  • 8-12 vatsamakuulla jännitä vatsa irti lattiasta, peukalot ylöspäin, keppi peukalohangassa, työnnä keppiä eteen ja nosta ylös
  • 8-12 Straight arm power band pull downs
  • 5-10 dips
  • 5-10 L-sit holds for 2-5sec
  • 1-3 rope climbs (scaled: progressions / legless)

 

To 19.11.

Lepo

 

Ke 18.11.

Pre workout:

  • Scap & core ctrl

a) e2m x 5

  • 3-6 Snatch balance @60-90% snatch 1rm

b) for 20 min

  • 7-12 rounds
  • 1-2 snatch
  • find challenging work weight

 

Weakness eliminating accessory:

  • 3-5 round
  • 2-6 Ohs @ 65-95% snatch 1rm

 

Ti 17.11.

Pre workout:

  • Scap & core ctrl

a) e1,5m x 5

  • 3-6 tempo clean pull

b) For 20 min

  • 7-12 rds
  • 1-2 clean+jerk
  • Find challenging weight

Weakness eliminating accessory:

  • 3-5 rds
  • 2-6 FS @75-95% Clean 1rm

 

Ma 16.11.

Pre workout:

  • scap ctrl

a) skill 20 min

  • hs walk / hs walk progressions

b) emom 16

  1. Push up/ renegade row/ push up to renegade row
  2. box step ups @wb
  3. pull up strength
  4. wall ball situps

Accessory:

  • 15-30min easy aerobic exercise

 

Su 15.11.

Lepo

 

La 14.11.

Pre workout:

  • scap ctrl

a) Skill 20 min

  • hspu/hspu progressions

b) Team Jackie, partner wod

For time

  • 2000m row
  • 100 thrusters @bar
  • 60 pull ups
  • you go, I go

 

Accessory:

  • 15-30 min easy aerobic exercise

 

Pe 13.11.

Pre workout:

  • scap & core ctrl

a) e1,5m x 5

  • 3-6 Tempo clean pull

b) For 20 min

  • 8-15 rounds
  • 2-3 clean + jerk
  • Focus on technique

Weakness eliminating Accessory:

  • 3-5 rounds
  • 3-6 FS @70-90% 1rm

 

To 12.11.

Lepo

 

Ke 11.11.

Pre workout:

  • scap & core workout

a) BS + press

emom 10

  1. 10x BS
  2. 5x Press

b) emom 16 (30s on/30s off)

  1. DU
  2. WB
  3. Straight arm slam balls
  4. GM

Accessory:

  • 15-30 min easy aerobic exercise

 

Ti 10.11.

Pre workout:

  • scap & core ctrl

a) e2m x 5

  • 8-12 Pendlay row @moderate weight

b) 3 rounds, 3 batteries, 2,5 minutes per battery, rest remaining time

1. Battery

  • 8-15 ring push ups (scaling: push ups)
  • 15 back extensions
  • 5+5+5 3 ”pos.” ring rows (false grip)

2. Battery

  •  8-15 scap. Dips with boxes
  •  8-15 V-ups
  • 8-15 pull ups (scaling: pull power band from up)

 

3. battery

  • 8-15 scap. elevations @2xDB/KB (”olankohautus”)
  • 2×8-12 DB/KB side bends
  • 1-3 rope climbs (scaling: DB bicep curls / legless rope climb)

 

Ma 9.11.

Pre workout:

  • scap & core ctrl

a) 5 x e2m

  •  3-6 Snatch balance (@60-90% Snatch 1RM)

b) For 20 minutes

  • 8-15 rounds
  • 2-3 x Snatch
  • Focus on technique

Weakness eliminating accessory:

  • 3-5 rounds
  •  3-6 OHS (@60-90% Snatch 1RM)

 

Su 8.11.

Lepo

  • 30-60min kevyt aerobinen