Ke 8.11.

Mobility/Rest day

Mob of the day

klo 19.15 Yin 90′

Ti 7.11.

Päivän lähdöt:

klo 6.30/9.00/18.15/19.15

1) Front squat

for 20 min
find 1Rm

2) Cooldown

for 5-10 min
Row/Run/Ski/
+mob

Ma 6.11.

Päivän lähdöt:

klo: 6.30/9.00/18.15/19.15

1) Snatch pull

e2,5m
4 x 4 @85% (of snatch 1Rm)

2) Snatch push press

e2,5m
2 x 5 @65% (of push press 1Rm)
2 x 5 @70%

3) Emom 12′

6 GM @ 25% of DL 1Rm
45 sec Shuttle run
4-6 Stoh
45 sec T2b

Su 5.11.

Päivän lähdöt:

klo 16.30 Valmennus
klo 17.30 GST handstand
klo 17.30-20.00 Open gym

1) Power snatch

For 20 min
Find 3 Rm

2) 3-4 Rounds (rest as needed)

1-2 Rope climb @4m
5 Ohs @pick weight
20 abmat situp
25 Du’s

La 4.11.

Mobility/Rest day

Pe 3.11.

Päivän lähdöt:

klo: 6.30/9.00/16.15/18.15

4 rounds

4 min on/2min off

A)

500m row
45 sec Hspu (max rep)
amrap kbs

B)

400m (or 8 laps around the gym)
45 sec pull up (max rep)
amrap kb snatch

To 2.11.

Päivän lähdöt:

klo: 6.30/9.00/17.15/19.15

1) Clean + Jerk

For 20 min
1Rm

2) WB Partner WOD

For time 2 rounds:

Partner no 1:

10 medball c+j @ 20/14lb (scaled: -50% of all reps)
10 wb
10 medball over burbee

Partner no 2:

plank

After partner no1 has completed 1 round of medball movements, partners switch places. Both team members executes 2 rounds of both movements.

This is a ”short” wod, so put all your effort in!

Ke 1.11.

Päivän lähdöt:

klo: 6.30/9.00/18.00/19.00

1) e1,5m x 4 rds

1 Power snatch + 2 snatch
60%

2) Back squat

e3m
1x 8@ 60%
1x 6@ 65%
2x 6@ 70%

3) For 15 min

Max time (hold)

hs hold
chin/pull up hold

Max rep in 1 min

t2b (or t2r, k2e, V-ups)
pistol squats (alt.leg)
bxj

Perform movements in order that is most suitable for you, rest between each efforts 1-2 mins.

Ti 31.10.

Mobility/ Rest day

Mob of the day

klo 6.30 Yin 60’
klo 18.00 Hatha
klo 19.15 Yin + trigger 75’

Ma 30.10.

Päivän lähdöt:

klo 6.30/9.00/18.15/19.15

1) Deadlift (for 20 min)

1 Rm

2) 4-5 Rounds

5-8 Front squat @pick weight
Max rep hanging leg raise
10-12 kb single leg deadlift
30s + 30s hollow/superman rock

Su 29.10.

Päivän lähdöt:

klo 16.30 Valmennus
klo 17.30 GST Akro
klo 17.30-20.00 Open gym

1) Hang power clean

For 20 min
find 3 Rm

2) 800m run

then,

emom for 12 minutes (4 rounds)

15 air squat
10 push up
5 pull up

then,

800m run

Note! Go by feel, this is not all out effort.

La 28.10.

Päivän lähdöt:

klo 10.00 Valmennus
klo 11.00-15.00 Open gym

1) Press

For 20’
find your 1Rm of Press/Push Press

2) Amrap 12’

12 kb c&j @ 24/16kg
12 bxj
12 wb

Cash out: 1min burpee max rep

Pe 27.10.

Mobility/ Rest day

Mob of the day

klo 17.50 Afterwork flow
klo 18.50 Yin 60’

To 26.10.

Päivän lähdöt:

klo 6.30/9.00/17.15/19.15

1) Back squat

1 Rm

2) Cooldown

Run 800m (easy pace)

Ke 25.10.

Päivän lähdöt:

klo 6.30/9.00/18.00/19.00

Technique day

For 40’ work with your:

1) Snatch

2) C&J

Ti 24.10.

Päivän lähdöt:

klo 6.30/9.00/18.15/19.15

1) Row (testi)

for time
2000m

2) ”Annie” (testi)

50-40-30-20-10
Du’s
Abmat situps

Ma 23.10.

Mobility/ Rest day

Mob of the day

klo 18.15 Pilates (joogasali)
klo 18.30 Ilmajooga Yin&Yang 75′

Su 22.10.

Päivän lähdöt:

klo: 16.30 Valmennus
klo: 17.30 GST handstand (jos jäi 21.10. välistä)
klo: 17.30-20.00 Open gym

1) e3m x 5 rds

5 deadlift @55-65%
7-10 push ups
rest for remaining time

2) For time

4 rounds

400m run
8 front squat (from the ground) @50/35 kg
16 kbs @24/16 kg

La 21.10.

Päivän lähdöt:

klo: 10.00 Valmennus
klo: 11.00-15.30 Open gym (varmista varauskalenterista)

Handstand practice and movement day:

progressions to:
hollow handstand
free handstand
hspu
hs walk

These practices will help you to be a better lifter, gymnasts, improves your movement and mobility, and makes you a better human overall 😉

Pe 20.10.

Päivän lähdöt:

klo: 6.30/9.00/16.15/18.15

1) Clean&Jerk

for 20 min
doubles @75-85%

2) 30s on/ 30s off for 12 min

row cal
bxj
t2b/t2r/v ups