La 25.1.

Tempaus tekniikka

Pe 24.1.

a) skill practice 20’

ring mu

b) e2m x 10

row cal (low intensity)
Obstacle run
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

5-10 rower pike up
10m inch worm
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

Su 19.1.

Lepo

klo 18.35 Yin 90′ / Pinja

La 18.1.

a) skill practice 20 min

hs/hs walk progressions

b) e1,5m x 16

8+8 bulgarian split squat
10 dual kb pendlay row
30″+30″ banded core hold
1 min max rep wb thruster

extra

Row

250m low intensity
750m med int
250m low
750m med
250m low
750m high
250m low

Pe 17.1.

a) e2m x 5

5 tempo FS (2-2-1-1)
1-2 reps tank
add weight from previous week

b) e2m x 5

5x press
1-2 reps tank
add weight from previous week

c) Core work

5x 30s on/40s off

strict t2b/k2e

To 16.1.

Lepo

klo 18.15 Äijäjooga (joogasali) / Suvi
klo 19.15 Notkeempi ruoto (metsäsali) / Suvi

Ke 15.1.

a) emom 6

2 muscle clean
easy weight

b) e1,5m x 6

clean & jerk
good lifts only

c) ”Grace”

For time

30 clean & jerk
60/42,5kg
scale weights if needed

d) 10 min cooldown

Row, ski, run, bike…

MU accessorie extra

3-5 rounds, rest as needed

5-10 hip pop+ring row (heels on box)
10 hollow to arch rotation on the floor
5 hip extensions to L-sit on the floor (use plates under hands)

Ti 14.1.

a) e1,5m x 5

5 strict push up / weighted
work with partner, add weight from prev week

b) e3m x 8 rest as needed

1. set

amrap

5 pull up
10 push up
15 air squat
20 du’s

2. set

1 round of,

5+5 one db devils press + rem time shuttle run

3. set

1 round of,

3 rope climb
20 burpee

4. set

row cal (target same amount each round)

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)

3x snatch pull @ 100% 1 rm
10-15x plate gm
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)