La 15.7.

Mobility/ Rest day

 

Pe 14.7.

Päivän lähdöt:

  • klo: 6.30/9.00/17.30

Back squat

  • 5 x 8

4-5 rounds

  • 10-12 steps plate oh lunge walk @20/10kg
  • 2-3 high box jumps
  • 30s battle rope
  • 4-6 pistol squats
  • rest between rounds as needed

 

To 13.7.

Päivän lähdöt:

  • klo: 6.30/9.00/17.00/19.00

Ring skill & strenght

  • practice for 30min
  • skin the cat, ring push/pull ups, dips, kipping…

 

Core strenght

  • with partner for 20min
  • come and see 😉

 

Ke 12.7.

Päivän lähdöt:

  • klo: 6.30/9.00/18.00/19.00

8 rounds

  • 400m run
  • 5-8 cluster @ 42,5/30kg
  • rest 2 min

 

Ti 11.7.

Mobility/ Rest day

Mobility of the day

  • klo: 6.30 Yin 60’/ Noora (Joogasali)
  • klo: 9.30 BeachJooga 60′ @ Ukoska /Noora (Bikini Bayn edusta)
  • klo: 19.15 Yin&Yang 90’/ Noora (Joogasali)

 

Ma 10.7.

Päivän lähdöt:

  • klo: 6.30/9.00/18.00/19.00

Power Snatch

  • 6 x 3

Emom 8′

  • odd: shuttle run with a twist 😉
  • even: 2) ohs 4) snatch balance 6) hang power snatch 8) hang snatch
  • @ bar

 

Su 9.7.

Päivän lähdöt:

  • klo: 16.30

Handstand & -walk

  • skill & strength practice with Noora ;D

 

La 8.7.

Päivän lähdöt:

  • klo: 9.30/12.30

Front squat

  • Find 1 Rm

 

Pe 7.7.

Mobility/ Rest day

Mobility of the day

  • klo: 17.30 Yin 60’/ Noora (Joogasali)

 

To 6.7.

Päivän lähdöt:

  • klo: 6.30/9.00/18.00/19.00

Press

  • 1 Rm
  • after finding your 1 rm, you can attempt push press/push jerk/split jerk

 

Ke 5.7.

Päivän lähdöt:

  • klo: 6.30/9.00/18.00/19.00

2 Rounds total of 2 alternating sets

Set 1.

  • 800m Run
  • 8 Back squat (pick weight, bb from the ground)
  • 8 t2b

Rest for 3 min

Set 2.

  • 1000m Row
  • 10 double kbs (pick weight)
  • 1 rope climb

Rest for 3min

 

 

Ti 4.7.

Päivän lähdöt:

  • klo: 6.30/9.00/18.15/19.15

Deadlift

  • Find 1Rm

 

Ma 3.7.

Mobility/ Rest day

Mobility of the day

  • klo: 10.00 Yin 90’/ Suvi (Joogasali)
  • klo: 18.45 Ilmajooga Yin&Yang 75’/ Hanne (Akrobatiasali)

 

Su 2.7.

Päivän lähdöt:

  • Valmennus klo: 16.30
  • Open gym klo: 17.30-20.00

1) E2m for 6 rounds

  • 3 front squat + 3 stoh
  • Pick your weight, barbell from the ground

 

2) ”Cindy”

Amrap 20min

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

 

La 1.7.

Päivän lähdöt:

  • klo: 10.00/15.00

1) E1,5M for 18 minutes

Alternating:

1)  2x   1 Power snatch + 3 ohs (rest for remaining time)

2)  2x  1 Double Kb clean + 3 thrusters (rest for remaining time)

Pick your weight, focus on technique!

 

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

  • scapular pull up
  • high box jump
  • scapular push up
  • explosive hip extension

 

Pe 30.6.

Päivän lähdöt:

  • klo: 6.30/9.00/17.30

Back squat

  • find 1Rm of the day

Cooldown

  • run/row 800m

 

To 29.6.

Mobility/ Rest day

Mobility of the day

  • klo: 18.30 Yin&Yang 90’/ Hanne (Joogasali)

 

Ke 28.6.

Päivän lähdöt:

  • klo: 6.30/9.00/18.00/19.00

Row

For time

  • 2000m (testisoutu)

”Annie”

For time

  • 50-40-30-20-10 Reps
  • Double-Unders
  • Sit-Ups

 

Ti 27.6.

Päivän lähdöt:

  • 6.30/9.00/16.15/19.00

1) 5 rounds (rest as needed)

  • 5-8 Ring or regular push up
  • 5-8 Dip (on box or rings)
  • Max hold L-sit

 

2) 40s on/ 20s off for 12 minutes (3 rounds)

  • hs hold (on the wall/box)
  • Turkish getup with 10/5kg plate (right hand)
  • kipping
  • Tgu (left hand)

 

Ma 26.6.

Päivän lähdöt:

  • klo: 6.30/9.00/18.00/19.00

1) Emom 15′

  • 3 pos Clean+ 1 Jerk

 

2) 4 rounds for time

  • 200m run
  • 12 Deadlift @ double kb (pick your weight)
  • 9 Front squat @ double kb
  • 6 Pull up/ Ring row