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

  1. 8+8 bulgarian split squat
  2. 10 dual kb pendlay row
  3. 30″+30″ banded core hold
  4. 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)

  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