To 24.1.

rest

Ke 23.1.

e3m x 12 (rest rem time)

1. set

15/10 cal row
2 rope climb or 2x 20″ rope hang
30 Du’s

2. set

6x 15m sprint run
10 alt kb/db snatch
10 bxj

3. set

10 ab roll @bar
30″ side plank left
30″ side plank right

Ti 22.1.

1. emom 5′

5 x snatch deadlift @ bar

2. emom 5′

5 x snatch high pull @bar

3. emom 5′

5 x ohs @bar

4. emom 5′

5 x snatch balance @bar

5. emom 5′

5 x muscle snatch @bar

6. emom 6′

1x snatch high pull + 2x power snatch @easy weight

7. emom 6′

1x snatch pull + 1 snatch @easy weight

Ma 21.1.

For 45 min, rest as needed!

20 lateral box step over
2 rds around gym oh walk @pick object
20 wb clean + jerk
800/700m row @easy gear
2 rds around gym farmer walk @double kb
20 knees 2 elbow
2 wall climbs, 5 sec hold at top
2 skin the cat
15m +15m banded walk

This is a low resistance and hart rate practice!

Su 20.1.

rest

La 19.1.

4 sets, each 10 min following 2 min rest.

1. set

Row 10′

1min high intensity
1min low intensity

2. set

emom 10′

1-2 rope climb or practice rope climbing

3. set

amrap 10′

5 wb
5 wb c&j
5 wb ohs

4. set

emom 10′

30 Du´s

Pe 18.1.

a) e2m x 5

pause deadlift (2” stop at knee) @55% 1rm +5-10kg prev week

b) e1,5m x 10

5x chin up (strict/weighted/band)
8x bent row

c) emom 10’ core work

10-20 abmat situp
20-40” wall plank

To 17.1.

rest

Ke 16.1.

a) e1,5m x 5

1 pc + 1 pj + 1 c + 1 sj @easy/mid weight
focus on technique

b) emom 8

1 clean
add weight up to 90% day 1rm

c) e1,5m x 5

5 hang clean high pull @mid/heavy weight + add weight from prev week

d) amrap 12’

40 Du’s
20 push press @45/30kg
10 bar over burpee

Ti 15.1.

A) e2m BS

3x 10 @62,5%
1x 8 @65%

B) e1,5m Press

3x 10 @62,5%
1x 8 @65%

C) emom 6

7 thruster @press weight

D) emom 10 core work

15 weighted situp
10 hip extension hold +alt. leg rises

Ma 14.1.

A) e1,5m x 5

2x ps + 2x ohs
@easy weight, focus on technique

B) emom 12

1x snatch deadlift + 1x hang snatch
@add weight every 2 sets, last 2-4 sets are heavy sets!

c) emom 15

weighted run @wb
10 floor seated press @bar
10 goblet squat @kb
10 good morning @bar+weights
10 bicep hammer curls @2x db

Su 13.1.

rest

La 12.1.

A) e2mom x 5

8 x pause Deadlift (2″pause at knee)
@55% 1rm

B) e1,5mom x 10

5 x chin up (banded, strict, weighted..)
8 bent row

C) Core work

Tabata 1.

mountain climber

Tabata 2.

plank leg raises

Pe 11.1.

A) e1,5mom x 5

2 x ps + 2 x ohs
@easy weight

B) emom 12

1 x snatch deadlift + 1 x hang snatch
add weight after every 2.nd set, last 2-4 are heavy sets!

C) emom 15

8 GTOH @52,5/35kg
8 bar facing burpee
15 WB
row max distance in 45″
rest

To 10.1.

rest

Ke 9.1.

A) e2mom BS

4 x 10 @62,5%

B) e1,5mom PRESS

4 x 10 @62,5%

C) emom 6

6 thruster @press weight

D) emom 10 core work

10 wb alt deadbug
45″ superman hold

Ti 8.1.

A) e2mom x 5

1 PC + 1 PJ + 1 Clean + 1 SJ
@easy / mid weight

B) emom 5

1 Clean
@add weight after every lift, last lift n.90% day 1rm

C) emom 5

5 x hang clean high pull
@mid/heavy weight +add weight from prev week

D) emom 5

3 x FS
@easy weight

E) For time

3 rounds

10 burpee
15 goblet squat @24/16kg
20 jumping lunge

Max effort!

Ma 7.1.

a) skill practice

10 min: hs/ hs walk
10 min: ring training (pull ups, skin the cat, L-sit hold, dips, kipping…)

b) 3-4 rds

25/20 cal row @gear 10
10 ohs @medball
10 floor seated press @bar
10 good morning @ plate
10 bicep hammer curl @db

Su 6.1.

rest

La 5.1.

A) For 20 min

find Deadlift 1 rm

B) emom 5′

pull up max rep
unbroken set

C) emom 10′ Core work

10 banded hip extensions
30-45″ flutter kicks (pahikset tekee riipusta)