To 26.04.

Rrrrest.

Ke 25.04.

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

Ti 24.04. BS

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

Ma 23.04.

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

Su 22.04.

Rest

La 21.04.

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

Pe 20.04.

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

To 19.04.

Rest

Ke 18.04.

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

Ti 17.04.

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…

Ma 16.04. BS

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

Su 15.4.

Mobility/Rest day

Mob of the day

  • klo 18.35 Yin90’/Suvi

 

La 14.4.

Päivän lähdöt:

  • klo 11.00/15.00
  • muina aikoina Open gym

”Karhun reiret”

Porissa pidettyjen vuoden 2012 CrossFit SM-kisojen finaalilaji

  • 10 takakyykkyä (N 60kg / M 100kg)
  • 50 kahvakuulaswingiä (silmien yläpuolelle) (N 24kg / M 32kg)
  • 20 etukyykkyä (N 42,5kg / M 85kg)
  • 40 boksihyppyä 50cm
  • 30 valakyykkyä (N 30kg / M 60kg)
  • 30 T2B – varpaat tankoon

 

Pe 13.4.

Päivän lähdöt:

  • 6.30/9.00/16.15/18.15

1) Clean & jerk

  • 1rm

2) Easy aerobic exercise

  • for 10’
  • row/ski/ab/run/bike

 

To 12.4.

Mobility/Rest day

Mob of the day

  • klo 10.00 Pilates/Noora
  • klo 18.15 Ilmajooga/Hanne
  • klo 18.15 Äijäjooga/Suvi
  • klo 19.20 Movement&mobility/Suvi
  • active recovery outside/whenever!

 

Ke 11.4.

Päivän lähdöt:

  • 6.30/9.00/17.15/18.15/19.15

1) e5mom x 4

  • 400m run
  • 8 deadlift @bw
  • 8 pull up
  • Rest for remaining time

2) 3-4 rounds

  • 8-10 inverted pike to hang
  • 30s/30s banded core hold
  • 8-10 banded knee tucks

 

Ti 10.4.

Päivän lähdöt:

  • 6.30/9.00/18.15/19.15

1) Push press

  • 1rm

 

2) Front squat

  • 1rm

 

Ma 9.4.

Päivän lähdöt:

  • 6.30/9.00/18.15/19.15

1) Snatch

  • 1rm

2) 20s on/40s off x 8

  • wb

 

Su 8.4.

Mobility/Rest day

Mob of the day

  • klo 18.35 Yin90′

 

La 7.4.

Päivän lähdöt:

  • 11.00/15.00 Valmennus
  • 10.00-11.00, 12.00-14.00 Open gym

1) Clean + jerk

  • e90sec x 10rds
  • 3 pos c+j @75-85%

 

2) ”Cindy”

Amrap 20’

-5 pull up
-10 push up
-15 air squat