Ti 13.2.

Päivän lähdöt:

6.30/9.00/18.00/19.00

1) Hspu

Skill practice for 15 min

2) Amrap 15’

9 Gtoh @ahafa
2x 15m farmers walk @20kg plate
9 c2b/s2r pull ups
2x 15m farmers walk

Ma 12.2.

Päivän lähdöt:

6.30/9.00/18.15/19.15

1) Front squat

E3m
5 x 2 @80-90%

2) emom 16’

6-8 ohs
10-15 t2b/t2r
6+6 single leg deadlift
30 du’s
@ pick weight/object

Su 11.2.

Mobility/Rest day

Mob of the day

18.35 Yin90’

La 10.2.

Päivän lähdöt:

11.00 Valmennus
10-15.00 Open gym

1) Deadlift

For 15 min
Find heavy 2

2) Partner wod

For time

120 wb @20/14lb
120 kbs @24/16kg
120 burpee

3) Final event

come and see 😉

Pe 9.2.

Päivän lähdöt:

6.30/9.00/16.15/18.15

1) e90sec x 10 rds

1 pc + 1 hpc + 2 jerk
add loading after 2 sets

2) Push press

e3m
4 x 3
@ahafa

3) 3-4 rds

3-5 pull ups (weighted)
6+6 kb/db press
15 abmat situp

To 8.2.

Mobility/ Rest day

Mob of the day

Klo 10.00 Pilates
klo 18.15 Äijäjooga
klo 18.15 Ilmajooga
klo 19.00 Pilates
klo 19.15 Movement&mobility

Ke 7.2.

Päivän lähdöt:

6.30/9.00/18.15/19.15

1) For 32 min

2 min on/ 2min off alternating sets a+b

a)

6 power snatch
weighted run for remaining time

b)

6+6 kb clean
lateral box step overs for remaining time

2) Core

40s on/20s off x 3 rounds

Upside down russian worm
banded hip thrust
side plank rotation

Ti 6.2.

Päivän lähdöt:

6.30/9.00/18.00/19.00

1) Clean pull

e2,5m
4 x 3 @ +5% of prev. lift

2) Back squat

E3m
3 x 3 @80+/85%
2 x 2 @ahafa

3) Double tabata (20s on/10s off x 16)

air squat
abmat situp
alternate movements on each round

Ma 5.2.

Päivän lähdöt:

6.30/9.00/18.15/19.15

1) Jerk (behind neck)

e2,5m
1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1
@65%- ahafa

2) emom 21’

10-15 push ups
10-15 ring row (false grip)
25 Du’s/40s max effort
8-10 kb thrusters (single/double kb) @pick weight
40s hollow lat pulldown
40s superman pull aparts
rest

Su 4.2.

Mobility/Rest day

Mob of the day

klo 18.35 Yinjooga 90’ /Suvi

La 3.2.

Päivän lähdöt:

klo 11.00 Valmennus
klo 10.00-15.00 Open gym

1) Snatch

e90sec x 5 rds

3 pos snatch (high hang/above knee/ground)

e75sec x 5 rds

2 pos snatch (mid thigh/ground)

emom 6

1 snatch

2) Amrap 14’

14 wb @14/20lb
8 pull up
6 hang power snatch @42,5/30kg

Pe 2.2.

Päivän lähdöt:

6.30/9.00/16.15/18.00

1) Deadlift (clean grip)

e3m
5 x 4 @ahafa (80%)

2) Clean

e90sec x 6 rds
2 pos squat clean (mid thigh/floor)
add loading after 2 sets

then,

For 10 min
Find heavy single

To 1.2.

Mobility/ Rest day

Mob of the day

klo 10.00 Pilates/ Noora
klo 18.15 Ilmajooga/ Hanne
klo 18.15 ÄijäJooga/ Suvi
klo 18.30 Pilates/ Aino
klo 19.15 Movement&mobility/ Suvi

Ke 31.1.

Päivän lähdöt:

6.30/9.00/17.15/19.15

For 45 min With running clock

1) Row

for 12 min
max distance in moderate pace

Rest 3 min

2) emom 12′

1-2 rope climb
10 bxj
1-3 skin the cat
6-10 alternating pistol squat

Rest 3 min

3) Run

1600m
toisin sanoen 2x 800m, juoksu tarkoitus suorittaa ulkona!!!

Ti 30.1.

Päivän lähdöt:

6.30/9.00/18.00/19.00

1) Push press

e3m
3 x 3 @75/80/85%
2 x 2 @ahafa

2) 4-5 rounds

60sec row
5-10 hspu/pike push up/regular push up
6-8 GM @20-25% of dl
6-8 stoh
10+ banded hip thrust

Ma 29.1.

Päivän lähdöt:

6.30/9.00/18.15/19.15

1) Snatch pull

e2,5m
5 x 5
@ahafa

2) Back squat

e3m
1x 4@80%
2x 3@85%
2x 2@ ahafa

3) 30s on/30s off x 10

Front rack lunge walk
T2b

Pick weight/item

Su 28.1.

Mobility/Rest day

La 27.1.

Päivän lähdöt:

klo 11.00 Valmennus
klo 10.00-15.00 Open gym

60s on/ 30s off x 4rds

Hs hold (free/wall)
Squat therapy
Ring rollout
Hang power c+j
Knee jumps
Hanging hollow hold+knee rise

Pe 26.1.

Päivän lähdöt:

6.30/9.00/16.15/18.00

1) Front squat

e3m
3 x 4 @85%
2 x 3 @ahafa

2) 4-5 rounds (rest as needed)

3-5 hang snatch
8-10 b.o.b
6+6 single arm oh lunge walk
6+6 box step-ups (weighted)
30s Hollow rock

Pick weight/items.

To 25.1.

Mobility/Rest day

Mob of the day

Klo 10.00 Pilates
klo 18.15 ÄijäJooga (men only)
klo 18.15 IlmaJooga
klo 19.15 Movement&Mobility