To 27.4.

Mobility/ Rest day

Mobility of the day:

klo 19.15 Yin&Yang -jooga 90’/ Noora (Joogasali)

Ke 26.4.

Päivän lähdöt:

klo: 6.30/ 9.00/ 17.15/ 19.00

C&J

lift mid-heavy to heavy 1 or 2

Ti 25.5.

Päivän lähdöt:

klo: 6.30/ 9.00/ 16.15/ 19.00

1)Run 800m

Ohs (bb from the ground) 5 x 5 (e1,5m)

Run 800m

-Rest 5min-

2)Row 1000m

Lunge walk (bb front rack) 4 x 10-12 steps (e2m)

Row 1000m

Ma 24.4.

Päivän lähdöt:

klo: 6.30/ 9.00/ 18.00/ 19.00

PartnerWOD

2 rds of:

Rope climb
Bxj
Hang Power snatch @43/30kg
Tire flip
Sled push
Wall climb
Pistol squat
Hang Power c+j @43/30kg

Work time 2 x 60s following 15s rest. 1 round is 20 min set total.

Perform all the movements simultaneously with your partner. Go for max reps!

Rest 3min between rounds 1 & 2.

Su 23.4.

Mobility/ Rest day

Mobility of the day:

klo: 18.35 Yin90′ /Suvi (Joogasali)

La 22.4.

Päivän lähdöt:

klo: 11.00

Front squat

1 x 5, 1 x 3, 1 x 1+

Press

1 x 5, 1 x 3, 1 x 1+

30/30 for 8 rds

thruster @ 43/30kg

Pe 21.4.

Päivän lähdöt:

klo: 6.30/ 9.00/ 17.30

Emom 12′

3 power snatch @light to mid-heavy

3 rds of:

2 min: 1min for Handstand hold (or max hold) ->knee jumps
rest 1min
2 min: 1min for Bar hollow/arch kip->abmat situp
rest 1 min
2 min: 1min for Snatch balance @bar ->table plank hold
rest 1min

To 20.4.

Päivän lähdöt:

klo: 6.30/ 9.00/ 16.00/ 19.00

Deadlift

1 x 5, 1 x 3, 1 x 1+

4-5 Rds

10-12 Snatch grip deadlift @40% Deadlift 1rm
6-8 High box steps
12-15 Sdhp @24/16kg
rest between rounds as needed

Ke 19.4.

Mobility/Rest day

Mobility of the day:

klo: 10.50 Movement&Mobility/ Noora (Ryhmis)
klo: 19.15 Yin90’/ Noora (Joogasali)

Ti 18.4.

Päivän lähdöt:

klo: 6.30/ 9.00/ 18.00/ 19.00

Back squat

1 x 5, 1 x 3, 1 x 1+

3 rounds of:

e2m: 1min Ohs @50% of bw + 1min rest
e2m: 400m row

Ma 17.4.

Päivän lähdöt:

Valmennus klo: 14.00
Open gym klo: 16.00-19.30

Emom 14′

3 power clean @ light to mid heavy

Run

4 x 800m
rest 2min between laps

Su 16.4.

Open gym klo 16.00-18.00

”Jordy’s Goodbye”

For Time (with a Partner)

800 meter Farmer Carry 24kg/16kg
100 Air Squats / Plank Hold
90 Pull-Ups / Superman Hold
80 Sit-Ups / Wall Sit Hold
70 Burpees / Hang Hold
60 Hand-Release Push-Ups / Handstand Hold
50 Buddy Deadlifts (100/70 kg)
400 meter Farmer Carry (24/16 kg)

To start, partners do the farmer carry together (each athlete carries two kettlebells, one in each hand). For the next five movements one partner works while the other partner ‘holds.’ If one partner takes a break, partners switch positions then continue. The buddy deadlifts are performed with a single bar, both partners lifting it together.

La 15.4.

Mobility/Rest day/Rästi

Open gym klo: 10.00-12.00

HYVÄÄ PÄÄSIÄISTÄ KAIKILLE!

Pe 14.4.

Päivän lähdöt:

Valmennus klo: 12.00
Open gym klo: 15.00-18.00

Front squat

3 x 3

4-5 rds

5-8 clean @40-50% Front squat 1rm
8-10 bxj
rest 1min
6-8 pistol squat
40s max rep Du’s
rest 1min

To 13.4.

Päivän lähdöt:

klo: 6.30/ 9.00/ 16.00/ 19.00

Press

3 x 3

3 rounds or 12 mins of:

e2m: max rep Hspu/hand release push up
e2m: max rep Pull up/C2B
rest remaining time

Ke 12.4.

Päivän lähdöt:

klo: 6.30/ 9.00/ 18.00/ 19.00

Deadlift

3 x 3

Snatch

for 20min
2 snatch pull+2 snatch
rest as needed, focus on technique!

Ti 11.4.

Mobility/Rest day

Mobility of the day:

klo: 6.30 YinJooga 60’/ Noora (Joogasali)
klo: 19.15 Yin&Yang 90’/ Joogasali

Ma 10.4.

Päivän lähdöt:

klo: 6.30/ 9.00/ 18.00/ 19.00

Back squat

3 x 3

Amrap 15′

200m run
8 Ohs @43,5/35 kg
200m run
8 c+j @ 43,5/35kg

Su 9.4.

Päivän lähdöt:

Valmennus klo: 12.00
Open gym klo: 15.00-20.00

For 15min (with partner)

2 wall climbs -> 40s Hollow hold
10m/10m wheelbarrow walk (switch after 10m)
60s assisted free handstand hold

Handstand walk

skill practice for 15min

Loppuun mobilitya pareittain!

La 8.4.

Päivän lähdöt:

klo: 11.30
open gym klo: 9.45-11.30 ja 12.30-13.50

Front squat

3 x 5

Clean & Jerk

for 20min lift mid-heavy 3