Ti 20.11.

Deload

50’ work, work…

500/400m row
3+3 tgu
10 alt kb snatch
2 bear complex@42,5/25kg
Run 8x around the gym
15 push up
10 pull up
5 high bxj
15 medball c&j

Not max effort, rest as needed!

Ma 19.11.

Deload

A) Emom 20’

2-8 hspu
25 Du’s
2-5 Mu or 7 c2b/pull up
10-15 pistol squat
rest

B) 3-4 rds, rest as needed

45m farmers walk@plates, pinch grip
5-10 ring dips
1-2 rope climb
5-10 stiff legged dl + row complex @double kb
15+15m banded walk, forward/backward
5 knee jump

Su 18.11.

rest

La 17.11.

A) Skill practice 20’

emom/e1,5m/e2m

MU (ring/bar), Pulls & dips etc
Du’s

For quality, not max effort!

B) 3-4 rds, rest as needed

20/15 cal Row
10 pistol squat
10 toes to rope
10 kb/db floor bench press
10 ring row, slow release

Pe 16.11.

A) BS e2,5m

1x 6@70%
1x 4@80%
1x 3@90%
1x 2@95%

B) FS e2m

1x 5@65%
1x 4@75%
1x 4@80%

C) Push press e2m

4x 5@~70% +2,5kg prev week

D) emom 10’ Core work

15 weighted situps
20 superman plank

To 15.11.

rest

Ke 14.11.

A) emom 5

1 high hang pc + 2 pc
@easy/mid weight +add if needed from prev week

B) emom 5

1 C&J @70-75% jerk 1rm +2,5kg prev week

C) e1,5m x 6

1 Clean

2rds 75%
2rds 85%
2rds 90%
of clean 1rm

D) For time

10 thruster
1 bar over burpee
9 thruster
2 b.o.b
8 thruster
3 b.o.b
etc…
last set:
1 thruster
10 b.o.b

@42,5/25kg

Max effort!

Ti 13.11.

A) e1,5m x 10

5 ohs @easy/mid weight
5 chin up (band/strict/weighted)

+ 2,5-5kg prev

B) Deadlift e2m

1x 5 @75%
3x 4 @80%

C) Emom 10’

Core work

10-15 v-ups
15-20 floor windshield wipers

Ma 12.11.

A) e1,5m x 6

1x power snatch + 3x snatch balance
easy weight/ fast drop +2,5kg prev week

B) e2m x 5

1 x snatch pull + 1x snatch
@75% 1rm + 2,5kg prev week

C) emom 18

With partner

10 tire flip
4x 10m wb sprint run
10 wb floor mash
2 rope climb
45” battle rope
10 bxj

Su 11.11.

Rest

La 10.11.

A) e1,5m x 6

1x power snatch + 3x snatch balance
easy weight, fast drop!

B) e2m x 5

1x snatch pull + 1x snatch
@75% 1rm +2,5kg prev week

C) emom 12’

15/10 cal Row
8 box over burpee
30 Du’s
8 double kb/db thruster

Scale if needed!

Pe 9.11.

A) Skill practice

10 min

handstand/hs walk

10 min

pull up training (kipping, butterfly..)

B) 3-4 rds

10 weighted step-overs
5-10 bulgarian squat (weighted)
10 lunge press (kb/db)
15+15m lateral band walk
10-15 ring push up

To 8.11.

rest

Ke 7.11.

A) BS e2,5m

1x 8@65%
1x 6@75%
1x 4@85%
1x 4@90%

B) FS e2,5m

1x 4@80%
1x 3@85%
1x 3@90%

C) Push press e1,5m

4x 5@~70%

D) emom 10

Core work

10-15 situp medball wall slam
45” hollow rock

Ti 6.11.

A) emom 5’

1 high hang pc + 2 pc
@easy/mid weight
add weight from prev week

B) emom 5’

1 clean&jerk
@mid weight n 70-75% jerk 1rm +2,5kg prev week

C) e1,5m x 6

2 rds: 1 clean @75%
2 rds: 1 clean @80%
2 rds: 1 clean @85% clean 1rm

D) For time

60 kbs @24/16kg
50 wb
40 bxj

Max effort!

Ma 5.11.

A) e1,5m x 10

5x OHS @easy/mid weight
5x chin up (band/strict/weighted)

B) Deadlift e2m

1x 6@65%
1x 6@70%
2x 5@80%

C) Core

1. Tabata

back extension
abmat situp

2. Tabata

mountain climber
hollow rock

Su 4.11.

Rest

La 3.11.

CFI SYYSRIEHA ALKAA KLO 16.00!! 🎃🎃🎃

🎃Teemana ”Retro-Halloween”

🎃Paras asu palkitaan 👻🧛🏻‍♂️🧟‍♂️🎅🏼

🎃Ohjelmassa siis reilu 1h yhteisjumppaa (alkaa n 16.15-16.30), saunomista ja illanviettoa!

🎃Varaa mukaan omat palkkarit/saunavehkeet/muut tarpeelliset välineet

🎃Jos sie halusit tilata sapuskaa kimppatilauksella Kotipizzasta, käy tututumassa heidän menuuseen (tilaus tehtävä etukäteen klo 17 mennessä). Lähistöllä on myös muita ravitsemusliikkeitä (subway, burger king, hese) josta voit hakea hiukopalaa!

Pe 2.11.

A) emom 6’

1x power snatch + 2x snatch balance
@easy weight, fast drop

B) e2m x 5

1x snatch pull + 1x snatch
@70% 1rm

C) emom 15’

4x 10m sprint run
10-20 t2b
20 lunge jump
20 push up
20 single arm alt kbs

Scale -5 reps

To 1.11.

rest