Ma 13.1.

a) emom 8

• 1x segment snatch h.p.
  + 2x tall snatch

b) e1,5m x 9

• 2- pos snatch (polven päältä-alta)
• load 75-80% + add weight from prev week

c) emom 9 (3 rounds)

1. 3x snatch pull @ 100% 1 rm
2.  10-15x plate gm
3. 3-4x long jump

Su 12.1.

Lepo

• klo 11.00 AamuFlowJooga / Pinja
• klo 18.35 Yin90 / Pinja

La 11.1.

a) E2M x 5

• FS 5 x tempo 2211
• 1-2 reps tank

b) E2M x5

• Press x 5
• 1-2 reps tank

c) Core work
2x tabata 20”on 10”off x16
1.sit up
2.back extension

Pe 10.1.

a) Emom x 6

• 2x muscle clean (easy weight)

b) E1.5M x10

• 1x PC+ 1x Clean+ 2x jerk (unbroken) (heavy)

c) ”Annie”

• 50-40-30-20-10
• Du`s
• Sit up

Mu accessories extra!!
3-5 Rds rest as needed
*5-10 hip pop+ ring row (heels on the box)
*10 hollow to arch rotation on the floor
* 5 hip extension to L-sit on the floor, use plates under hands if needed

To 9.1.

Lepo

• klo 18.15 Äijäjooga  (Joogasali) / Suvi
• klo 19.15 Notkeempi ruoto (Metsäsali) / Suvi

Ke 8.1.

a) e1,5m x 5

• 5-10 strict/weighted push ups
• partner assisted
• add weight from prev week

b) e3m x 8

1.set

amrap (easy pace)

• 10 kbs
• 10 kb deadlift
• 5 burpee

2.set

1 round of,

• 50 Du’s / 1min training
• 25 air squat
• rest for rem time

3. set

1 round of,

• 45 sec kb wall sit
• rem time: shuttle run

4. set

• row meters (target same amount each round)

Sykealue 3

Ti 7.1.

Emom x 8
1x segments snatch hi pull 2x tall snatch

E1.5M x 9
2- position snatch polven päältä+ alta load 75- 80% 1rm add weight prew week

Emom 9 (3rds)

1, 3x Snatch pull 100% 1rm

2, 10-20 hollow banded pull down

3, 3-4x long jump (no speed)

Ma 6.1.

a) SKILL practise 20`
Valitse toinen tai kumpikin
1.Hspu/ kipping hspu
2.Du’s

b) E1.5m x 16
1.9+9 bulg split squat
2. 10 double kb pendlay row
3. 30+30” banded core hold
4. 1min max rep WB clean

extra
4rds
bike 20/15cal
3x rope climb
10 ring dip
3+3 hang squat DB snatch (alt)

Su 5.1.

Lepo

La 4.1.

”DT”

5 rounds for time

• 12 deadlift
• 9 hpc
• 6 push jerk

@ 70/47,5kg

Scale if needed

Gymnastic extra

4 rds

3x skin the cat

3x wall climb

30” hollow rock

30” superman rock

Pe 3.1.

a) e1,5m x 5

• 5-10 strict/ weighted push up

b) e3m x 8

1. set

amrap

• 7 thruster @bar
• 7 burpee over bar

2. set

1 round

• 10 db snatch
• 50-100 du’s / training

3. set

amrap

• TGU (alt)

4. set

• row cal (target same cal each round)

Sykealue 3

To 2.1.

a) emom 8

• 1x segment snatch high pull + 2x tall snatch

b) e1,5m x 9

• 2-pos snatch (above+below knee)
• load 75-80% 1rm
• focus on technique

c) emom 9 (3 rounds)

1. 3x snatch pull 100% 1rm
2. 15 banded gm
3. 2x high bxj

1.1.2020

HYVÄÄ UUTTA VUOTTA 2020!!!

Lepo

Ti 31.12.

SKILLS practise 20`

• kipping/ butterfly pull up/ctb

E1.5m x 16

1.8+8 bulg split squat
2. 10 double kb pendlay row
3. 30+30” banded core hold
4. 1min max rep WB

extra treeni.

E1.5m x 16
45” row- rem time alt a) & b)
a)KBS
b)WB clean
tavoite sykealue 3+

Ma 30.12.

a) for 20 min

• find BS 1rm

b) for 20 min

• find Push press 1rm

c) extra lähdön jälkeen

Core work emom5

• 10 abmat situp + 15” crunch hold

Su 29.12.

Lepo

La 28.12.

Partner wod

• 400m partner carry
• 10 OHS 60/40kg
• 20 Push press 60/40kg
• 40 GTOH 60/40kg
• 80 partner over burbee
• 100 WB 20/14
• 120 push up
• 140 ring row
• 160 air squat
• 180 du`s
• 200 cal row
• 400m partner carry

time cap 50min
scale if needed

Pe 27.12.

Snatch technique day

To 26.12.

OPEN GYM (ei valmennusta, omalla avaimella)

Välipäivä/rästi

• tuu tekee yksin tai porukalla väliin jäänyt treeni

Ke 25.12.

OPEN GYM (ei valmennusta, omalla avaimella)

christmas wod
for time

• 24 air squat
• 23 push up
• 22 cal row
• 21 burbee
• 20 bj
• 19 huspu/ box huspu
• 18 ctb/ pull up
• 17 burbee
• 16 pistols/ assisted
• 15 Wb 20/14
• 14 DB snatch 22,5/15kg
• 13 burbee
• 12 BS
• 11 push jerk
• 10 P clean
• 9 burbee
• 8 FS
• 7 push press
• 6 P snatch
• 5 burbee
• 4 ohs
• 3 strict press
• 2 bar mu/jump mu
• 1 burbee

Bar weight 60/42.5kg scale if needed