Ke 11.12.

a) emom 6

1 power clean + 1 tall clean (unbroken set)

b) e1,5m x 10

1 clean + 2 jerk @ find heavy

c) amrap 10

10 air squat
10 push up
10 sit up
10 jumping jack

MU accessory extra

3-5 rds

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

Ti 10.12.

a) emom 10

6 strict c2b/pullup
6 strict hspu

b) e3m x 8

1.set

amrap

shuttle run + burpee
5m run-3 burpee
10m run-2 burpee
15m run-1 burpee

2.set

1 round

4+4 single db devils press + 50 du’s/1min training

3.set

1 round

45” plank plate drag + high box step overs for rem time

4.set

row meters (target same amount on each round)

Sykealue 3

Ma 9.12.

a) emom 8

1x power snatch + 2x tempo ohs (2310) @easy/mod weight

b) e1,5m x 8

1x hang snatch + 1x snatch
max load 75-80% 1rm, focus on technique

c) emom 9 (3 rounds)

8 kangoroo squat
1-3 skin the cat
8 push press behind the neck (snatch grip)

Su 8.12.

Lepo

La 7.12.

a) e2m BS ladder

3-2-1-1-3+
1 rep tank

b) e2m x 4 Push press

2×2
2×1 heavy
1 rep tank

c) Core work

emom 5

10 jack knife + 10” hollow hold

Pe 6.12.

HYVÄÄ ITSENÄISYYSPÄIVÄÄ!!

Ei ohjattuja wodeja tarjolla, mutta laitettiin halukkaille Open gym -ohjelma. Sisälle salille pääsee siis omalla 24/7 avaimella, tai poikkeuksellisesti sovitte treenitreffit avaimellisen kamun kanssa.

Itsenäisyyspäivän special wod

(for time)

cash in

1000/800m row

(soudun jälkeen joka alkava minuutti 5x burpee viimeiseen soutuun saakka)

31m front rack lunge walk @40/25kg
100 du’s / 200 su’s
31 hang c+j @40/25kg
5-10-15-10-5 Shuttle run
31 deadlift @40/25kg
31 box step over
31 t2b/k2e
31 kbs @32/24kg

cash out

1000/800m row

To 5.12.

Lepo

Ke 4.12.

a) emom 10

5 strict c2b
5 strict hspu

Scale if needed!

b) e3m x 8

1. set

amrap

7 wb clean
7 burpee

2. set

1 round

3x rope climb + 50 Du’s /1min training

3. set

1 round

15 abmat situp + 15 back extensions + shuttle run for remaining time

4. set

Row cal (target same cal each round)

Harjoitus sykealueella 3 (1-5)

Ti 3.12.

a) emom 8

1x power snatch + 2x tempo ohs (2310)

b) e1,5m x 8

1x hang snatch + 1x snatch
max load 75-80% 1rm

c) emom 9

8x gm
20” ring support hold
8x behind neck push press (snatch grip)

Ma 2.12.

a) skill practice 20 min

bar/ ring mu progressions

b) e1,5m x 9

12 deadlift
9 hang power clean
6 push jerk

Weight on bar 70/47,5kg

Scale weight if needed!

Extra treeni

Laite aerobinen

1x run + 1x row + 1x bike = 1 kierros

4min / laite
3min / laite
2min / laite
1min / laite

yht. 30 min, sykealue 2-3

Su 1.12

Lepo

La 30.11.

Rive tekniikka

Pe 29.11.

For 50 min

20/15 cal row
15m Tire flip
20 wb singles from the ground
5 Deadlift+5 hpc+5 push pres+5fs @bar
run/assault/ski
30” battlerope
20m sled push/pull
20 alt one hand kbs
hollow hang
20 lateral box step over
2 skin the cat
20 hollow rock
20 superman rock

To 28.11.

lepo

Ke 27.11.

Tempaus tekniikka

Ti 26.11.

a) Skill practice 20 min

hs / hs walk progressions

b) 3 min work / 15sec rest x 6

1. set

amrap 3

6 wb
6 t2b / k2e

2. set

amrap 3

10m spiderman walk
10 x back extensions

3. set

row cal (easy pace)

Treeni sykealueella 3-4

Lisäharjoitus

35 min pk treeni, esim 20 cal/laite.

Sykealue 50-75% hr max

Ma 25.11.

a) e2m BS

5×5 @50% 1rm

b) e2m Push press

4×8 @50%1rm

c) Core work

3 rounds

30” abmat situp
30” hip extension
30” plank hold
30” reverse plank
1 min rest

Su 24.11.

Lepo

La 23.11.

45s on / 15s off x 50

Row
Farmers walk @2x kb
Wb side throw (alternating)
ski, bike, run, assault
plate oh walk
banded walk (forward)
box step up
abmat situp
sled push or pull (walk)
2 db front rack walk

Pe 22.11.

a) e2m x 4 OHS

2 x 2 @ mid/heavy
2 x 1 @ heavy
add weight from prev week

b) emom 10

2x tempo snatch @easy weight

c) e75sec x 10

2 x snatch
max load 85% 1rm