La 05.05.
WU for 15’, rounds of 5
Press
Press behind neck
Push Up
Front Squat
Single leg deadlift (5/5)
A) 20’ PRESS 5x5x90%
B) AMRAP 5
Alternating
Burpees 2- 4- 6- 8….
15m sprint
C) Optional extra
Calf raises 3×15+ Nilkan DF kumilla 3×10/10
WU for 15’, rounds of 5
Press
Press behind neck
Push Up
Front Squat
Single leg deadlift (5/5)
A) 20’ PRESS 5x5x90%
B) AMRAP 5
Alternating
Burpees 2- 4- 6- 8….
15m sprint
C) Optional extra
Calf raises 3×15+ Nilkan DF kumilla 3×10/10
WU for 15’, rounds of
5 Good Mornings
5 Hang to shrug
5 Hang power snatch
5 Snatch Balance
5 Snatch
A) 15’ E2M for 5 rounds
3 position snatch, work to max weight
B) 20’ BACK SQUAT 5x5x90% of 5RM
C) 10’, complete following
Strict chinup 3×8 (banded, normal, weighted)
Romanian Deadlift 3×8 @10RM
Rest.
WU 15’
3 rounds of 10
Prone Shoulder Dislocations
Back and Front Kicks
Scapular Push Ups and Pullups
A) 30’ GYM Ring MU toenail strict transition+ negative MU x10-15 max control, 5x 5 false grip rows with 5s top hold
B) 3 rounds for time
20 Hang Clean+ Jerk @24/16 kb/db
(Alternate hands, each set must be unbroken- no breaks or putting the weight down)
10 BXJ
10 Wall Ball
Vappu. Lippis päähän ja brunssille. Rest, huomenna jatketaan.
WU 15’
4 rounds of 6
Rear and front deltoid raises @plates
Butt to wall back extensions
Muscle Cleans
Front Squats
A) 30’ OLY
E3Mx 4 3pos Clean @65%-75%-85%-85% of 1RM
E3Mx 4 3 Power Clean @85% of 3RM
B) For Time
3 rounds of
8 Barbell Bent Row, underhand grip @ 8RM
20 Steps Front Rack Lunge Walk @25/15
Rest.
WU 10’
3 rounds of 10
Wideouts
Mountain Climbers
4 sprints of 15m
A or B) EMOM for 9 minutes
10 Single leg deadlifts (5/5, barbell)
10 T2B
10 False grip ring rows
A or B)
30’ ROW 1
24x 250m/ 190m/ 125m, 15sec rest in between
@test row 500m average pace
or
RUN 2
complete your sprints
22x
100m run @65%-75% focus on running from
50m walk @swift pace
WU 10’
3 rounds
8/8 Single leg deadlift @barbell/2kb/2db
10 Push Jerks @barbell/2kb/2db
A or B)
30’ ROW 1
24x 250m/ 190m/ 125m, 15sec rest in between
@test row 500m average pace
or
RUN 2
complete your sprints
22x
100m run @65%-75% focus on running form
50m walk @swift pace
A or B) 20’
Floor Press 3×8 @ 8RM,
Bicep curls barbell 3×8 @ 8RM
Practice DU’s or Rope Climb
Rrrrest.
WU 15’
5 rounds of 5 reps
Push Up, wide grip
Zercher Squat, bar
Snatch Balance
A) 20’ PRESS 5x5x80%
B) E2M for 6 rounds
Strict chinup 3×8 (banded, normal, weighted)
Romanian Deadlift 3×8 @10RM
WU 10’
3 rounds of
10 Back and front kicks per leg
5 Hang Power Snatch
5 Snatch Balance
A) 10’ E2M for 5 rounds
3 position snatch, work to max weight
B) 20’ BSQUAT 5x5x80% of 5RM
C) E2M for 6 rounds
Calf raises 3×15
Nilkan dorsifleksio kumilla 3×10/10
WU 15’
3 rounds of 10
Prone Shoulder Dislocations
Back and Front Kicks
Scapular Push Ups and Pullups
A) 30’ GYM Ring MU toenail strict transition x10-15, Negative MU x10-15 max control
B) EMOM for 6 minutes, alternating
10 unbroken dips (dip scale= rings-bar- full-box- legs f.gr box- push up- sc. push up)
10 SDHP bar @30/20 x10
Rest
WU 20’
4 rounds of 6
Rear and front deltoid raises @plates
Butt to wall back extensions
Muscle Cleans
Front Squats
A) 30’ OLY
E3Mx 4 3pos Clean, find “1”RM
E3Mx 4 3 Power Clean, find 3RM
B) 10’ Complete
Barbell Bent Row, underhand grip 3×8 find 8RM
Cyclist squat 3×10 find 10RM
WU 10’
3 rounds of 10
Wideouts
Mountain Climbers
4 sprints of 15m
A) EMOM for 9 minutes
10 Good mornings
10 T2B
10 False grip ring rows
B) 30’ RUN 1,
complete your sprints
20x
100m run @65%-75% focus on running from
50m walk @swift pace
Rest
WU 10’
3 rounds
10 Steps Front rack lunge walk @barbell/2kb/ 2db
10 Wall Balls
A or B) 30’ ROW find 2.5K/ 3.75K/ 5K time
A or B) 20’
Floor Press 3×8 find 8RM,
Bicep curls barbell 3×8 find 8RM
Practice DU’s and or Rope Climb
WU 15’
5 rounds of 5
Push Up, wide grip
Goblet Squat KB/DB
Snatch Balance
A) 30’ PRESS find 5RM w/5sets
B) AMRAP 5
Alternate
Burpee 2-4-6-8-10…
Wall Ball 2-4-6-8-10…
WU) 10’+ 10′
1rd, sets of 10 total reps each: Spider Man walk, Cossack Squats, Front kick+ Back kick
3rds, sets of 5 reps: Hang Power Snatch, Good Morning, Bent Row underhand grip, Snatch Balance- increase depth slowly, OHS
+
5rds, E2M: 3 position snatch, work up to max. weight
A) 20’
Back Squat, find 5RM with 5 sets
B) 20’
Strict chinup 3×8
RDL 3×10 find 10RM
3 supersets of 20 Calf raises off plank/ plate pile+ 10/10 Banded ankle dorsiflexion