La 14.12.

a) skill practice 20 min

  1. rope/pegboard climb
  2. du’s

b) e75sec x 12

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

Weight 70/47,5kg. Scale weights if needed.

extra

4rds

  • bike 20/15 cal
  • 10+10 one db oh walk
  • 20” ring support hold
  • 10 hang db snatch (alt)

 

Pe 13.12.

a) e2m BS ladder

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

b) e2m x 4 Push press (heavy)

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

c) Core work

Tabata 20s on/ 10s off x8

  • mountain climber

 

To 12.12.

Lepo

 

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)

  1. 8 kangoroo squat
  2. 1-3 skin the cat
  3. 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

  1. 8x gm
  2. 20” ring support hold
  3. 8x behind neck push press (snatch grip)

 

Ma 2.12.

a) skill practice 20 min

  • bar/ ring mu progressions

b) e1,5m x 9

  1. 12 deadlift
  2. 9 hang power clean
  3. 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

  1. 20/15 cal row
  2. 15m Tire flip
  3. 20 wb singles from the ground
  4. 5 Deadlift+5 hpc+5 push pres+5fs @bar
  5. run/assault/ski
  6. 30” battlerope
  7. 20m sled push/pull
  8. 20 alt one hand kbs
  9. hollow hang
  10. 20 lateral box step over
  11. 2 skin the cat
  12. 20 hollow rock
  13. 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