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

Ti 24.12.

OPEN GYM (ei valmennusta, omalla avaimella treenille)

a) emom 10

1. 10 BS
2. 5 Push press

@bar same loading

b) Rest as needed 4-5 rds

• 20/15 cal row
• 30+30m one hand kb oh walk
• 20/15 cal ski, bike, row
• 10 WB clean
• 10-20 GHD sit up
• 30 Du`s/ training

Go easy pace and low hart rate (2) 1- 5

Ma 23.12.

Clean technique day

Su 23.12.

Lepo

• klo 18.35 Yin 90’ / Suvi

La 21.12.

a) emom 8

• 1 power snatch + 2 tempo ohs 2310 @easy/mid weight

b) e1,5m x 8

• 1 hang snatch + 1 snatch
• find heavy

c) emom 9

1. 6+6 kb highpull
2. 20” ring pull up hold
3. 8 push press behind neck (snatch grip)

Pe 20.12.

a) skill practice 20’

• Hs/ hs walk progressions

b) emom 15

1. 12 deadlift
2. 9 hpc
3. 6 push jerk

@70/47,5kg, scale weights if needed

extra

row

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

To 19.12.

Lepo

Ke 18.12.

a) e2m BS ladder

• 3-2-1-1-1+
• 1 rep tank
• add weight from prev week

b) e2m x 4 Push press (heavy)

• 2 x 2
• 2 x 1
• 1 rep tank
• add weight from prev week

c) Core work

5x 30s on/ 40s off

• plank knee to elbow

Ti 17.12.

a) emom 6

• 1 power clean + 1 tall clean

b) e1,5m x 10

• 1 clean + 2 jerk
• find heaviest set of the day, no failure

c) 3 rounds for time

• 10 gtoh @ 20/10kg plate
• 20m oh lunge walk @ 20/10kg plate
• 30m farmers walk @ 2x 20/10kg plates with pinch grip

MU accessories extra

• 5-10  hip pop + ring row (heels on box)
• 10 hollow-arch rotation on floor
• 5 hip extension to L-sit (hands on plates)

Ma 16.12.

a) emom 10

1. 7 strict c2b
2. 7 strict hspu

b) e3m x 8

1. set

amrap ”Cindy”

• 5 pull up + 10 push up + 15 air squat

2. set

1 round

• 4+4 one db manmaker + 50 Du’s/ 1 min training

3. set

1 round

• 3 wall climb + 10 strict t2b/k2e + shuttlerun rem time

4. set

• row cal (target same cal on every round)

Su 15.12.

Lepo