La 8.2.

A) E2M x 5

• 2x 3 Tempo FS 32×1
• 3x 6 FS
• 1-2reps tank

b) E2M x 4 Press+ BJ

• 2x 6+ 5 BJ
• 2x 4+ 5 BJ
• 1-2reps tank

c) Core work

Double tabata 20”on 10”off x16

1.burbee

2.plank hold

Pe 7.2.

a) emom 8

• 1 pc + 1 tall clean + 1 jerk
• unbroken set!

b) e1,5m x 9

• 2x clean
• find heavy (no failure)
• add weight from prev week

c) For time (tc 10min)

• 5 min bar hang
• every time you drop, do 5 burpees

MU accessories extra

3-5rounds

• 5-10 hip pop + ring row (heels on the box)
• 10 hollow to arch rotations on the floor
• 5 hip extension to L-sit on the floor (use plates under hands if needed)

To 6.2.

Lepo

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

Ke 5.2.

a) e1,5m x 5

• 5-10 strict / weighted /assisted push up

b) 6 min work/1min rest x 4

1.set

amrap 6

• 10 bxj
• 5+5 one kb push jerk
• 10 cossac squat

2. set

emom 6

• 6 pull up (strict/weighted/negative)

3. set

amrap 6

• 30m heavy kb farmers walk
• 30 du’s

4.set

For 6 min alternate a) and b)

a) 1 min test speed

b) 30 sec easy pace

Harjoitus sykealueella 3+/4

Ti 4.2.

a) emom 8

• 2x hi hang snatch

b) e1,5m x 9

• 2-pos snatch (polven päältä/maasta)
• max load 85% 1rm
• add weight from prev week

c) emom 9 (3 rounds)

1. 3x snatch deadlift @ 100+ % 1rm
2. 5-10 t2rope / k2e rope
3. 3 + 3 one leg long jump

Ma 3.2.

a) skill practice 20’

Valitse toinen tai kumpikin

1. hspu/kipping hspu
2. du’s

b) e1,5m x 16

1. 10x biceps curl tempo 30×1
2. 10x standing tricep press @plate
3. 10-20 GM
4. 10-20 reverse lunge

work with same bar/weight

extra

4 rds

• bike/row 20/15cal
• 10x rope pull up
• 50 du’s
• 5+5 single arm kb ohs

Su 2.2.

Lepo

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

La 1.2.

CF Imatran painonnostokisat

• nostot alkaa n klo 12.00->
  Lisätietoja Anu Venesojalta

Pe 31.1.

a) e1,5m x 5

• 5-10 strict/banded/weighted push ups
• work with partner

b) e6m x 4

1.set

amrap 6

• 10 box step over (+weighted)
• 5+5 one kb push press
• 5 X-jump

2. set

emom 6

• 5 pull up (strict/weighted)

3. set

amrap 6

• 4 tgu (alt)
• 30 du’s

4. set

alternate a) and b) for 6 minutes

a)45″ 1000m test speed

b) 45″ easy

(Tarkoitus etsiä vauhtia tulevaan 1000m testisoutuun)

Harjoituksen sykealue 3+ – 4

To 30.1.

Lepo

• klo 18.15 Äijäjooga (Joogasali) / Suvi
• klo 19.15 Notkee raato VILLASUKAT MUKAAN (Metsäsali) / Suvi

Ke 29.1.

a) emom 8

• 2 high hang snatch

b) e1,5m x 9

• 2 pos snatch (polven päältä/maasta)
• max load 85% 1rm

c) emom 9 (3 rounds)

1. 3 snatch deadlift @100% 1rm
2. 5-10 t2b/k2e
3. 2+2 one legged long jump

Ti 28.1.

a) skill practice 20’

• kipping/butterfly c2b/pull up training

b)

amrap 6

• 8 kbs
• 8 abmat situp

rest for 2 min

then,

amrap 6

• 5 wb clean
• 5 burpee over wb

Sykealue 3+ -4

Ma 27.1.

a) e2m x 5

• 2x 4 tempo FS (32×1)
• 3x 5 FS
• 1-2 reps tank

b) e2m x 4

• 2x 5 press + 5 bxj
• 2x 4 press + 5 bxj
• 1-2 reps tank

c) Core work

emom 5

• 6-10 V-ups + 15” floor flutter kicks

Su 26.1.

Lepo

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

La 25.1.

Tempaus tekniikka

Pe 24.1.

a) skill practice 20’

• ring mu

b) e2m x 10

1. row cal (low intensity)
2. Obstacle run
3. 20”on 10” off burpees

To 23.1.

Lepo

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

Ke 22.1.

a) e1,5m x 12

• 1x bear complex (1 power clean+ 1 fs + 1 push press + 1 bs + 1 push press b.n.)

b) emom 12

1. 5-10 rower pike up
2. 10m inch worm
3. 30 mountain climber

Ti 21.1.

Rive tekniikka

Ma 20.1.

Partner wod

500m medball/plate carry 20/14lb
50 push press 42.5/30kg
50 FS
50 mb/plate sit up

400m medball/plate carry
40 push press 42.5/30kg
40 FS
40 mb/plate sit up

300m medball/plate carry
30 push press 42.5/30kg
30 FS
30 mb/plate sit up

200m medball/plate carry
20 push press 42.5/30kg
20 FS
20 mb/plate sit up

100m medball/plate carry
10 push press 42.5/30kg
10 FS
10 mb/plate sit up