Viikko-ohjelma 12.-18.9.2022

Päivitetyt varausehdot syyskuulle

Maanantaista 5.9. alkaen sovelletaan syyskuussa seuraavia varausehtoja:

  • aamutunnit ma-la klo 10.00 (tai klo 11.00) peruuntuu edellisenä iltana klo 22.00, jos minimiosallistujamäärä ei täyty (2 hlöä)
  • iltatunnit ma-la klo (15.00) 16.15-19.15 peruuntuu SAMANA aamuna klo 10.00, jos minimiosallistujamäärä ei täyty (2 hlöä)

Voimassa 30.9.2022 saakka, jolloin tilanne päivitetään tarvittaessa uudelleen.

Ma

a) For load

7 sets for load:
3 sumo deadlifts

b) Post-workout:
AMRAP 3:
90 air squats
Max-rep sumo deadlift high pull (25/34 kg)
Ti
EMOM 16:
Minute 1: :45 GHDsit-ups
Minute 2: :45 calorie assault bike
Minute 3: :45 ring muscle-ups
Minute 4: Rest
-Perform as many reps as possible at each movement.
Ke
a) Pre-workout:
1 set:
Max-rep unbroken wall-ball shots
– Use a load that allows for 30+ reps.
b) PARTNER AMRAP 10:
35 double-unders
7 DB thrusters (15/22.5 kg)
– Alternate complete rounds with your partner.

One partner will complete an entire round while the other partner rests. Alternate complete rounds.

To
Lepo
Pe
a) Partner workout:
For time:
60 hang power cleans (43/29 kg)
80 deadlifts
800/1,000-m row
– Resting partner must hold the barbell in the front rack position during the row.
Both athletes will work together to complete the reps. One athlete works at a time, but athletes can switch as often as they choose. Once athletes get to the row, the resting partner must be holding the barbell in the front rack position prior to the working athlete starting on the rower.
b) Post workout:
Every :30 for 10 sets:
2 power cleans
– Must be touch and go reps.
La
a) 5 sets for load:
5 back squats
b) Post workout:
2 sets:
20 banded side steps (moving left)
15 GHD hip extensions
20 banded side steps (moving right)
15 good mornings (light)
Su
Lepo

PÄIVITETYT VARAUSEHDOT SYYSKUULLE ja Viikko-ohjelma 5.-11.9.2022

Päivitetyt varausehdot syyskuulle

Maanantaista 5.9. alkaen sovelletaan syyskuussa seuraavia varausehtoja:

  • aamutunnit ma-la klo 10.00 (tai klo 11.00) peruuntuu edellisenä iltana klo 22.00, jos minimiosallistujamäärä ei täyty (2 hlöä)
  • iltatunnit ma-la klo (15.00) 16.15-19.15 peruuntuu SAMANA aamuna klo 10.00, jos minimiosallistujamäärä ei täyty (2 hlöä)

Voimassa 30.9.2022 saakka, jolloin tilanne päivitetään tarvittaessa uudelleen.

Viikko-ohjelma 5.-11.9.2022

Ma

a) Pre-workout:
EMOM 5:
1-3 low-ring muscle-ups

b) 10 rounds for time:
9 toes-to-bars
3 wall walks

 

Ti

a) For time:
12-9-6-9-12:
Front squats (47/70 kg)
24-18-12-18-24:
Calorie row
– 17-13-8-13-17 calories for women

b) Post-workout:
EMOM 6:
3 front squats
– From floor or rack.

 

Ke

a)Pre-workout:
On a 10:00 clock:
Rope climb practice

b) 5 rounds for reps:
400-m run
1:00 max burpee + push-up

 

To

Lepo

 

Pe

a) ”Grace or Isabel”

For time:
30 clean and jerks (43/61 kg)

or

For time:
30 snatches (43/61 kg)

b) Post-workout:
Accumulate:
400-m overhead plate carry

 

La

a) 5 rounds for time:
20 box jumps (51/61 cm)
16 single KB lunges (24/32 kg)
12 chest-to-bar pull-ups
– Athletes must step down from the top of the box.

b) Post-workout:
Every 2:00 for 3 sets:
:30 max-rep seated leg raise
10 KB side bends/side

 

Su

Lepo

 

SAUNOISTA TIEDOTE sekä Viikko-ohjelma 29.8.-4.9.

Heippa Voimalaiset!

Vallitsevan sähkömarkkinatilanteen vuoksi joudumme valitettavasti sulkemaan saunat pois asiakaskäytöstä to 1.9.2022 alkaen, ainakin hetkellisesti.

Myö ollaan kiinnostuneita, moniako teistä saunojen käyttö koskettaa tai moniko teistä toivoisi jonkinlaista ratkaisua, jotta tulevaisuudessa saunat olisivat jälleen käytössä. Kerro meille mielipiteesi joko kommenttikentässä, Kertulle vastaanotossa tai lähetä meille sähköpostia osoitteeseen info@thevoima.fi

Toivomme teiltä ymmärrystä tilannetta kohtaan ja että tilanne helpottuisi kaikkien kannalta, myös teillä kaikilla kotona, mahdollisimman pian! 🙏

Toivottaa: The Voiman ja CF Imatran henkilökunta

 

 

HUOMIO!  Nyt on kesä kohtsillee lusittu ja aika palata takaisin sorvin ääreen!😅

Tämä viikko on viimeinen viikko kesäaikataulusta ja ensi viikosta siirrytäänkin takaisin talviaikatauluun, jossa treenipäivät ovat ma-ti-ke ja pe-la (vakio lepopäivät siis to ja su).

Ensi viikolla jatkuu myös Punttitunnit ti ja to (satunnaisesti ti päivä korvaantuu lauantailla) ja torstai-iltaan palaa mobbailu <3

IhQ syksyn alkua!

Ma

a) Pre-workout:
For load:
Snatch Deadlift
5-5-5-5-5

b) 7 sets for load:
1 squat snatch

 

Ti

a) 3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (29/43 kg)
2:00 calorie row
– Rest 1:00 after each movement

b) Post-workout:
For completion:
30 v-ups
30 tuck-ups
30 hollow rocks

 

Ke

a) Pre-workout:
EMOM 8:
2 hang squat cleans

b) 5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (47/70 kg)
– No rest between rounds.

 

To

a) Pre-workout:
EMOM 8:
2 behind the neck snatch grip push press

b) 6 rounds for time:
6 power snatches (34/52 kg)
9 overhead squats
12 box jump-overs (51/61 cm)

 

Pe

For time with a partner:
200-m KB farmers carry (16/24kg)
800-m run
200-m KB front-rack carry
40 DB man makers (15/22.5 kg)
200-m KB front-rack carry
800-m run
200-m KB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.

 

La-Su

Omatoimi Open gym

 

Viikko-ohjelma 22.-28.8.

Next period’s  FOCUS

THE SNATCH AND AMANDA BENCHMARK

In August, we focus on the snatch in preparation for the benchmark workout Amanda that shows up at the end of the month.

Amanda
For time:
9-7-5
Squat snatches (95/135 lb)
Muscle-ups

Each week we focus on different versions and components of the snatch.

Week 1: Overhead squats, dumbbell split snatches, pulling strength
Week 2: Heavy snatches, power snatches + overhead squats
Week 3: Moderate weight snatches, pulling strength
Week 4: Increasing squat snatch loads

Remember that this month isn’t about overexposing athletes to the snatch. Instead, we want to practice it more frequently and practice movements that build capacity in the snatch — for example, the overhead squat.

Good luck and see you on the leaderboard!

 

Ma

a) Pre-workout:
Build to heavy 3-rep overhead squat from the floor with a power snatch

b) AMRAP 12:
9 ring rows
3 overhead squats (29/43 kg)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.

 

Ti

a) Pre-workout:
Build to heavy 3-rep deadlift

b) 10 x 1:00 rounds for reps:
3 deadlifts (93/143 kg)
Max double-unders
– Rest 2:00 between rounds

 

Ke

a) 5 rounds for time:
20 wall-ball shots (6/9 kg) (3.4/3.6 m)
10 med-ball weighted pull-ups (6/9 kg) or strict pull ups or assisted srtict pull ups

b) Post-workout:
Accumulate:
150 weighted partner sit-ups (14/20 lb)
– Partners face each other and pass the med-ball back and forth.
– 75-reps per partner.

 

To

a) AMRAP 16:
2-4-6-8…
Burpees
DB alternating split snatches (15/22.5 kg)
Knees-to-elbows

b) Post-workout:
3 sets:
10 DB Bulgarian split squats/leg

 

Pe

For time with a partner:
4,000/5,000-m row
– From 0-2,000/2,500-m resting partner must hold double KB front rack (12/16 kg)
– From 2,000/2,500-4,000/5,000-m resting partner performs a hang on the pull-up bar

 

La-Su

Omatoimi open gym

 

Viikko-ohjelma 15.-21.8.

Ma

a) 6 rounds for time:
50 double-unders
25 weighted sit-ups (14/20 lb)

b) Post-workout:
3 sets:
1:00 plank hold
20 GHD hip extensions

 

Ti

”The Standard”

For time with a partner:
30 clean and jerks (43/61 kg)
30 muscle-ups
30 snatches
– One partner works while one rests. Partition the reps as needed.

Ke
a) Pre-workout:
1 set:
500-m row
b) 4 rounds for time with partner:
400/500-m row
50 synchro air squats
400-m run
– Split the row and run evenly with one partner working while the other holds a wall-sit.
To
a)

For time:
50-40-30-20-10:
Push-ups
25-20-15-10-5:
Box jump overs (51/61 cm)

b) Post-workout:
5 sets for height:
3 box jumps
– Rest as needed between sets.
Pe
CF Imatra goes Saunalautta
-katso ohjelmatiedot salin seinältä tai faceryhmästä
-lisätietoja Suvilta 0400 543145
La-Su
Omatoimi Open gym

Viikko-ohjelma 8.-14.8.

Ma

a) Pre-workout:
5 sets:
3 low-ring muscle-up transitions
– Rest 1:00-1:30 between sets.

b) For reps:
1:00 KB swings (16/24 kg)
1:00 spin bike
2:00 KB swings
2:00 spin bike
3:00 KB swings
3:00 spin bike

 

Ti

a) 5 rounds for time:
400/500-m row
1:00 handstand push-ups

b) Post-workout:
Accumulate:
60 alternating push-up + DB renegade row
– Perform push-ups with hands on the DBs.

Ke

2021 Event 10

For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bars as needed.

 

To

a) For load:
3 sets:
Every 3:00
1 front squat
3 sets:
Every 2:00
2 front squats
3 sets:
Every 1:00
3 front squat

 

b) Post-workout:
1 set:
400-m front rack walk (29/43 kg)

 

Pe

a) Pre-workout:
EMOM 8:
5 sumo deadlift

b) AMRAP 15:
5 strict chin-ups
10 inclune DB bench press (15/22.5 kg)
15  DB deadlifts

 

La-Su

Omatoimi Open gym

 

Viikko-ohjelma 1.-7.8.

Ma

a) For time:

AMRAP 25:
400-m run
– Rest 1:00 between runs.

b) Post-workout:
For completion:
100 abmat sit-ups
Ti
”CrossFit Total”

For load:
1-rep max back squat
1-rep max shoulder press
1-rep max deadlift

 

Ke

a) Pre-workout:
On an 8:00 clock:
Build to a heavy 3-rep weighted chin-up
– Rest 1:00 between sets

b) AMRAP 10:
1-2-3-4…
DB Turkish get-up (15/22.5 kg)
Strict chest-to-bar pull-up
– Continue adding 1-rep to each round until time expires.

 

To

a) 4 rounds for time:
5 squat cleans (47/70 kg)
20 hand-release push-ups
80 double-unders

b) Post-workout:
EMOM 7:
1 hang clean (squat or power)

 

Pe

a) Pre-workout:
EMOM 5:
5-10 heavy wall-ball shots
– Use a load heavier than typically used and/or throw to a higher target.

b) For time:
50 sit-ups
40 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg) (2.7/3 m)
20 burpees-to-target
1,000-m run
20 burpees-to-target
30 wall-ball shots
40 box jumps
50 sit-ups

 

La-Su:

Omatoimi Open gym

Viikko-ohjelma 25.-31.7.

Ma

For time:
400/500-m row
then…
24-18-12:
Power snatches (25/34 kg)
12-9-6:
Bar muscle-ups/ c2b pull-ups
then…
400m run

 

Ti

a) Pre-workout:
4 sets for load:
8 double-KB front rack squats
– Rest 1:00-1:30 between sets.

 

b) For time:
150 double-unders
30 KB box step-ups (16/24 kg) (20 in)
100 double-unders
20 KB box step-ups
50 double-unders
10 KB box step-ups

 

Ke

a) ”Happy Star”

For time:
300-m run
5 burpee box overs (51/61 cm)
5 thrusters (43/61 kg)
300-m run
7 burpee box overs
7 thrusters (47/65 kg)
300-m run
9 burpee box overs
9 thrusters (50/70 kg)
300-m run
11 burpee box overs
11 thrusters (52/75 kg)

b) Post-workout:
3 sets:
:20 v-ups
:20 hollow rocks
:20 mountain climbers
:20 plank hold
– Rest 1:00 between sets

 

To

Heavy day

a) 7 sets for load:
3 hang power cleans

b) Post-workout:
Every 1:30 for 5 sets:
3 pause clean pulls
– Pause 3″ on off the floor

 

Pe

a) Pre-workout:
On a 8:00 clock:
Build to a heavy 5-rep touch and go push jerk from the floor
– Athletes may NOT rest with the bar in the front rack between reps.

b) 2007 Event 1

For time:
1000-m row or run
then…
5 rounds:
25 pull-ups
7 push jerks (43/61 kg)

 

La-Su:

omatoimi Open gym

 

Viikko-ohjelma 18.-24.7.

Ma

5 rounds for time:
200-m DB farmers carry
15 deficit push-ups on DBs (35/50 lb)
10 DB push jerks (15/22.5 kg)

Ti

a) Pre-workout:
With a partner:
Accumulate 100 GHD hip extensions
– One partner holds a plank while the other partner performs hip extensions.
– Partners may switch as much as they’d like.
b) 3 rounds for time:
600-m run
30 box jumps (20/24 in)
– Athlete must step down from the top of the box
Ke
a) Pre-workout:
On a 10:00 clock:
Build to a heavy 1-rep front squat
b) AMRAP 12:
3-6-9-12…
Pull-ups
Sit-ups
Front squats (29/43 kg)
To
a) ”Workout B”
5 rounds for time:
5 deadlifts (84/125 kg)
10 burpees-to-target
b) Post-workout:
On a 5:00 clock:
:30 handstand hold
– Rest :30
Pe
a) 7 sets For load:
1 push press + 1 push jerk + 1 split jerk
b) Post-workout:
10 rounds with a partner for time:
12/15 calorie air bike/row/ski
– You go, I go
La-Su
Omatoimi open gym

Viikko-ohjelma 11.-17.7.

Ma

”Lumberjack 20”

For time:
20 deadlifts (84/125 kg)
400-m run
20 KB swings (24/32 kg)
400-m run
20 overhead squats (34/52 kg)
400-m run
20 burpees
400-m run
20 chest-to-bar pull-ups
400-m run
20 box jumps (51/61 cm)
400-m run
20 DB squat cleans (12.5/20 kg)
400-m run

 

Ti

a) EMOM 8:
3 heavy push presses

b)

5 rounds for time:
25 push presses (25/34 kg)
50 double-unders

Ke
a) 3 rounds for reps:
1:30 air squats
1:30 sit-ups
1:30 calorie row
b) Post-workout:
Accumulate:
2:00 in a handstand
– Stomach facing the wall.
To
a)

5 sets for load:
5 weighted strict pull-ups
5 weighted strict ring dips

b) Post-workout:
3 sets:
1:00 max calorie bike/row/ski
– Rest 1:00 between sets
Pe
a) For time:
30 toes-to-bars
30-meter KB front rack lunge (24/32 kg)
20 toes-to-bars
20-meter KB front rack lunge
10 toes-to-bars
10-meter KB front rack lunge
– Use two KBs for the front-rack lunges
b) Post-workout:
8 sets:
:20 double-unders
– Rest :10
La-Su: Omatoimi open gym

Viikko-ohjelma 4.-10.7.

Ma

a) emom 8

4 bx step overs + 4 bxj + 4 bx jump overs

b) ”Open 11.3”

amrap 5

  • 1 squat clean (75/50 kg)
  • 1 jerk

 

Ti

a) 8 sets

00:20 double unders

– rest 00:10

b) 5 rounds for distance

1:40 on/ 00:20 off

– rest 2:00

4 rounds for distance

1:40 on/ 00:20 off

-Row, bike, ski, run

 

Ke

a) on a 10:00 clock

  • build to a heavy power clean+front squat

b) For time

27-21-15

  • Back squats (75/50 kg)
  • handstand push-ups

 

To

3 rounds For time

  • 100 double unders
  • 50 DB snatches (22,5/15 kg)
  • 25 pull-ups

 

Pe

a) For load

  • 7 x 3 Push press

b) 5 sets

  • 00:30 hand release push-ups
  • 00:30 ring support hold

 

La-Su

  • omatoimi open gym

 

Viikko-ohjelma 27.6.-3.7.

Ma

3 rounds for reps and distance:

  • max unbroken toes-to-bar
  • max unbroken ring dips
  • max distance broad jump

then…

  • max distance rowed in 10:00

Tc 30 min

Ti

a) On a 3:00 clock

1:00 max burpees to target

then…

2:00 max single-leg squats

b) 4 rounds For time:

  • 400m run
  • 30 hip extensions/ barbell good mornings

 

Ke

a) on a 8:00 clock

  • build to a 2-rep deficit handstand push up or 2-rep DB shoulder press

b) Partner amrap 12:

  • 12 gymnastic kip pull-ups
  • 12 handstand push-ups

-split reps as needed

 

To

”Open 13.1”

amrap 17

  • 40 burpees
  • 30 snatches (34/20)
  • 30 burpees
  • 30 snatches (61/34)
  • 20 burpees
  • 30 snatches (74/45)
  • 10 burpees
  • max snatches (95/54)

 

Pe

a) emom 6

  • minute 1: 3 wall squats
  • minute 2: 30sec triple-under/double-under practice

b) ”Open 20.2”

amrap 20

  • 4 DB thrusters (22,5/15)
  • 6 tors-to-bar
  • 24 double unders

La-su

Omatoimi open gym

 

Viikko-ohjelma 20.-23.6. Juhannusviikko

Ma

a) emom 6

  • Minute 1: 00:15-00:30 hollow hold
  • Minute 2: 00:30 Handstand walk

b) ”The Ghost”

6 rounds for reps

1:00 Cal Row

1:00 Burpees

1:00 Double unders

-rest 1:00

 

Ti

a) 5 sets For load:

  • 4 hang power cleans

b) 3 rounds For time

  • 7 Strict muscle ups
  • 10 hang power cleans (84/56 kg)

Ke

”CrossFit Total”

For load

  • 1-rep max back squat
  • 1-rep max strict press
  • 1-rep deadlift

 

To

12 rounds For time

  1. Wall walk
  2. Candlesticks
  3. burpees
  4. push ups
  5. Walking lunges
  6. air squats
  7. sit ups
  8. Jumping lunges
  9. jumping squats
  10. broad jumps
  11. Handstand push-ups
  12. single-leg squats

– In round 1, perform 1x wall walk. In round 2, perform 2x Candlesticks + 1x Wall walk. In round 3, perform 3x burpees + 2x Candlesticks + 1x Wall walk…Etc. Continue adding a new exercise each round. TC 30 min

 

PE-SU  JUHANNUS

-Omatoimi open gym-

☀️😎 Hauskaa mittumaaria kaikille!

 

Viikko-ohjelma 13.-19.6.

Ma

a) 6 x 6 single-arm KB front squats

-alternate arms each set

b) ”Pyramid Helen”

For time

  • 1200 m run
  • 63 KB swings (24/16kg)
  • 36 pull-ups
  • 800 m run
  • 42 kbs
  • 24 pull-ups
  • 400 m run
  • 21 kbs
  • 12 pull-ups

 

Ti

a) 5 sets for load

  • 3 deadlifts

b) amrap 10

  • 15 wb
  • 1 rope climb (4,5 m)

 

Ke

a) emom 6

  • 3 high box jumps

b) ”Half Collin”

3 rounds for time

  • 400 m weighted carry (22,5/16kg)
  • 12 push presses (52/34 kg)
  • 12 box jumps
  • 12 sumo deadlift high pulls (43/29 kg)

 

To

a) Pre-workout:

1:00 Strict hspu

-rest 1:00

1:00 toes-to-bar

-rest

1:00 kipping hspu

b) For time

  • 2000/1600 m row

-At 1:00 perform, 1 burpee over rower, at 2:00 2 burpees over rower, at 3:00 3 burpees over rower etc until you complete 2000/1600m row. TC 15 min.

 

Pe

a) Pre-workout:

  • 15 DB rows/ arm (heavy)
  • max Superman hold

b) 10 x 1:00 rounds work, 2:00 rest

  • 60 m shuttle sprint (5 meters, 10 meters, 15 meters)
  • 3 deadlifts (143/93 kg)
  • Rem time: bike (spin bike)
  • rest 2:00 between rounds

La-su omatoimi open gym

 

Viikko-ohjelma 6.-12.6.

Ma

a) For load

5 x 5 Push press

b) 5 rounds For time

  • 10 strict hspu
  • 20 GHD sit-ups

Ti

a) For load

5 x 3 Back squat

b) skill work:

5 sets

  • 00:45 wall sit
  • 10 single arm ring row/arm

Ke

a) Pre workout:

On a 6:00 clock

2:00 max Double unders

then,

4:00 max distance handstand walk

b) 5 rounds for time with partner:

  • 50 Double unders (each)
  • 15 m single arm overhead walking lunge (22,5/15)

To

a) pre workout

5 sets each, for time

  • 150/125m row, run, ski or bike (2x distance)
  • rest 1:00 between efforts

b) For load

Weighted or strict pull up

  • 7 x 1 or 7 x 5

Weighted or strict dips

  • 7 x 1 or 7 x 5

Pe

a) pre workout

  • build up to a heavy 1-rep power clean with your partner

b) ”Laura”

amrap 21

  • 30/21 cal row
  • 20 burpees over rower
  • 10 power cleans (70/47 kg)

-alternate work and rest with a partner

 

 

Viikko-ohjelma 30.5.-3.6.

Treenipäivät kesän ajan ma-pe, lepo/omatoimitreeni la ja su

Ma

a) 4 sets:

Max strict pull-ups

-rest 1:00 between sets

b) ”Partner Long Jackie”

For time

Partner A: Row

Partner B: 50 thrusters, 30 pull-ups

-partners switch after B finishes both movements

Partner A: Row

Partner B: 25 thrusters, 15 pull-ups

-partners switch after B finishes both movements

Partner A: Row

Partner B: 15 thrusters, 9 pull-ups

-partners switch after B finishes both movements

Use 20/15 kg barbell

 

Ti

a) Muscle clean & power clean practice

 

b) ”Extended Elisabeth”

21-18-15-12-9-6-3

  • Power cleans (61/43)
  • Ring dips

Ke

a) on a 3:00 clock

  • 1:00 max Burpees to target

then,

  • 2:00 Max Single-leg squats

b) e5m x 5

  • 200m run
  • 10 candlesticks
  • 10 slamballs (9/6kg)
  • 10 burpees
  • 200m run

To

a) ”Half Chelsea”

Emom 15

  • 10 pull ups
  • 15 push ups
  • 20 air squats

-if you fall behind the clock, continue as AMRAP for up to 15 mins

b) Skill work:

5 sets

  • 10 DB Bent over rows
  • 10 DB Strict presses
  • 15 GHD hip extensions/ barbell Good mornings

Pe

”Light Linda”

24-21-18-15-12-9-6-3

  • Deadlift (bodyweight)
  • Push ups
  • Squat clean (half bodyweight)

La-Su omatoimi

For time

  • Run 5k

 

Viikko-ohjelma 23.-29.5.

Ma

a) Build to a heavy 2-rep front rack lunge

b) ”Nasty girls V2”

3 rounds for time

50 alt single-leg squats

7 muscle ups

10 hang power cleans (79/56 kg)

Ti

a) on a 6:00 clock

2:00 Max Double unders

then…

4:00 Max distance handstand walk

b) Partner workout

amrap 20

5 burpees

1 rope climb (4,6m)

30 Du’s

-alternate full rounds with partner

 

Ke

a) Build up to a heavy 3-rep back squat

b) For time

20 back squats (102/70)

40 toes-to-bar

60/40 cal row

 

To

Lepo

klo 19.15 MPF-wod

 

Pe

a) Build up to a heavy 3-rep Snatch deadlift

b) ”Double Isabel”

For time

60 Snatches (61/43 kg)

 

La

a) pre-workout with partner

On a 8:00 clock:

Max distance row/bike/ski or run

alternate work and rest with partner

b) For load:

Strict press:

1-1-1-1-1

Push press:

3-3-3-3-3

Push jerk:

5-5-5-5-5

 

Su

Lepo

 

Viikko-ohjelma 16.-22.5.

Ma

From 0:00-5:00

EMOM 5:

5 Thrusters (34/25 kg)

From 5:00-10:00

EMOM 5:

5 Thrusters (43/29 kg)

From 10:00-15:00

EMOM 5:

5 Thrusters (52/34 kg)

– Continue adding 20/10 lb every 5:00 for as long as you are able

 

Ti

a) skill work

5 sets:

1:00 Strict Chin-ups

1:00 False Grip Ring Rows

b) 3 rounds For time:

  • 500/400m Row
  • 21 push ups
  • 12 strict toes to rings

Ke

a) For load

Muscle snatch

  • 1-1-1-1-1

Power snatch

  • 1-1-1-1-1

Squat snatch

  • 1-1-1-1-1

b) For completion:

21-15-9

  • GHD hip extensions
  • GHD back extensions

To

Lepo

  • klo 19.15 MPF-wod

Pe

a) emom 12

  • minute 1: 2 High box jumps
  • minute 2: 30 sec L-hold hang

b) Partner workout

6 rounds for time

  • 21/15 cal row/ski/bike
  • 21 box jumps
  • 21 sit-ups

-Alternate full rounds with partner

 

La

OMATOIMI (valmennus Tykyilee)

Work your weakness (pick just one😜)

1. Strength 

For load:

5 deadlifts (50% 1rm)

3 deadlifts (60%)

2 deadlifts (70%)

1 deadlift (75%)

then…

For reps:

8+ deadlifts (80%)

 

2. Skill

5 sets:

  • 00:30 DB single-arm overhead hold/ arm
  • 00:20 Ring support hold
  • rest 1:30 between sets

 

3. Stamina

3 rounds for distance:

  • 00:10 easy / 00:10 hard
  • 00:20 easy/00:20 hard
  • 00:30 easy/00:30 hard
  • 00:20 easy/00:20 hard
  • 00:10 easy / 00:10 hard
  • rest 1:00 between rounds
  • Row/bike/ski or run

Su

Lepo

 

Viikko-ohjelma 9.-15.5.

Ma

On a 35:00 clock:

  • max distance run every 5:00, stop and perform 15 burpees

Ti

a) emom 10

even: 00:30 weighted Single-Leg Squats

odd: 00:30 DB Strict Press

b) Amrap 20

  • 50 double unders
  • 30 m walking lunge
  • 30 m bear crawl

 

Ke

a) 5 sets for load

  • 3 sumo deadlifts

 

b) amrap 10

  • 00:30 L-sit (from floor)
  • 10 odd object cleans

 

To

Lepo

  • MPF-wod klo 19.15

 

Pe

a) emom 12

2 Push Presses

 

b) amrap 10

  • 10 box jumps
  • 15 push jerks (43/29 kg)
  • 00:20 cal bike

La

a) For time

  • 21 deadlifts (102/70 kg)
  • 400m run
  • 15 deadlifts
  • 400m run
  • 12 deadlifts
  • 400m run
  • 9 deadlifts
  • 400m run

b) Skill:

2 sets

1:00 GHD-situps

1:00 Plank hold

1:00 Good Mornings

 

Su

Lepo

 

Viikko-ohjelma 2.-8.5.

Ma

a) emom 10

  • :30 alt single-leg squats

b) 3 rounds for reps

  • 1:00 weighted situps (15/12,5)
  • 1:00 walking lunges
  • 1:00 db devil press

 

Ti

a) amrap 14′

  • 20 double unders
  • :20 hollow hold

-add 20 reps to the Du’s and :20 to the hollow hold in every round

b) accumulate

  • 50 hip extensions
  • 30 back extensions
  • 10 hip and back extensions

 

Ke

”Holleyman”

30 rounds for time

  • 5 wall balls
  • 3 hspu
  • 1 power clean (102/70)

 

To

Lepo

  • MPF-wod klo 19.15

 

Pe

a) emom 10

  • 3 weighted strict pull-ups

b) amrap 7

  • 7 box-jumps
  • 7 chest-to-bar pull-ups

 

La

a) Pre workout:

  • build up to a 1-rep squat or power snatch

b) 9 sets For load:

3-2-2-2-1-1-1-1-1

Overhead squats

 

Su

Lepo