La 28.12.

Partner wod

400m partner carry
10 OHS 60/40kg
20 Push press 60/40kg
40 GTOH 60/40kg
80 partner over burbee
100 WB 20/14
120 push up
140 ring row
160 air squat
180 du`s
200 cal row
400m partner carry

time cap 50min
scale if needed

Pe 27.12.

Snatch technique day

To 26.12.

OPEN GYM (ei valmennusta, omalla avaimella)

Välipäivä/rästi

tuu tekee yksin tai porukalla väliin jäänyt treeni

Ke 25.12.

OPEN GYM (ei valmennusta, omalla avaimella)

christmas wod
for time

24 air squat
23 push up
22 cal row
21 burbee
20 bj
19 huspu/ box huspu
18 ctb/ pull up
17 burbee
16 pistols/ assisted
15 Wb 20/14
14 DB snatch 22,5/15kg
13 burbee
12 BS
11 push jerk
10 P clean
9 burbee
8 FS
7 push press
6 P snatch
5 burbee
4 ohs
3 strict press
2 bar mu/jump mu
1 burbee

Bar weight 60/42.5kg scale if needed

Ti 24.12.

OPEN GYM (ei valmennusta, omalla avaimella treenille)

a) emom 10

10 BS
5 Push press

@bar same loading

b) Rest as needed 4-5 rds

20/15 cal row
30+30m one hand kb oh walk
20/15 cal ski, bike, row
10 WB clean
10-20 GHD sit up
30 Du`s/ training

Go easy pace and low hart rate (2) 1- 5

Ma 23.12.

Clean technique day

Su 23.12.

Lepo

klo 18.35 Yin 90’ / Suvi

La 21.12.

a) emom 8

1 power snatch + 2 tempo ohs 2310 @easy/mid weight

b) e1,5m x 8

1 hang snatch + 1 snatch
find heavy

c) emom 9

6+6 kb highpull
20” ring pull up hold
8 push press behind neck (snatch grip)

Pe 20.12.

a) skill practice 20’

Hs/ hs walk progressions

b) emom 15

12 deadlift
9 hpc
6 push jerk

@70/47,5kg, scale weights if needed

extra

row

250m low intensity
750m med int
250m low int
750m med int
250m low int
750m high int
250m low int

To 19.12.

Lepo

Ke 18.12.

a) e2m BS ladder

3-2-1-1-1+
1 rep tank
add weight from prev week

b) e2m x 4 Push press (heavy)

2 x 2
2 x 1
1 rep tank
add weight from prev week

c) Core work

5x 30s on/ 40s off

plank knee to elbow

Ti 17.12.

a) emom 6

1 power clean + 1 tall clean

b) e1,5m x 10

1 clean + 2 jerk
find heaviest set of the day, no failure

c) 3 rounds for time

10 gtoh @ 20/10kg plate
20m oh lunge walk @ 20/10kg plate
30m farmers walk @ 2x 20/10kg plates with pinch grip

MU accessories extra

5-10 hip pop + ring row (heels on box)
10 hollow-arch rotation on floor
5 hip extension to L-sit (hands on plates)

Ma 16.12.

a) emom 10

7 strict c2b
7 strict hspu

b) e3m x 8

1. set

amrap ”Cindy”

5 pull up + 10 push up + 15 air squat

2. set

1 round

4+4 one db manmaker + 50 Du’s/ 1 min training

3. set

1 round

3 wall climb + 10 strict t2b/k2e + shuttlerun rem time

4. set

row cal (target same cal on every round)

Su 15.12.

Lepo

La 14.12.

a) skill practice 20 min

rope/pegboard climb
du’s

b) e75sec x 12

12 deadlift
9 hpc
6 push jerk

Weight 70/47,5kg. Scale weights if needed.

extra

4rds

bike 20/15 cal
10+10 one db oh walk
20” ring support hold
10 hang db snatch (alt)

Pe 13.12.

a) e2m BS ladder

3-2-1-1-2+
1 rep tank
add weight from prev week

b) e2m x 4 Push press (heavy)

2 x 2
2 x 1
add weight from prev week

c) Core work

Tabata 20s on/ 10s off x8

mountain climber

To 12.12.

Lepo

Ke 11.12.

a) emom 6

1 power clean + 1 tall clean (unbroken set)

b) e1,5m x 10

1 clean + 2 jerk @ find heavy

c) amrap 10

10 air squat
10 push up
10 sit up
10 jumping jack

MU accessory extra

3-5 rds

5-10 hip pop + ring row (heels on the box)
10 hollow to arch roll on floor
5 hip extension to L-sit (hands on plates if needed)

Ti 10.12.

a) emom 10

6 strict c2b/pullup
6 strict hspu

b) e3m x 8

1.set

amrap

shuttle run + burpee
5m run-3 burpee
10m run-2 burpee
15m run-1 burpee

2.set

1 round

4+4 single db devils press + 50 du’s/1min training

3.set

1 round

45” plank plate drag + high box step overs for rem time

4.set

row meters (target same amount on each round)

Sykealue 3

Ma 9.12.

a) emom 8

1x power snatch + 2x tempo ohs (2310) @easy/mod weight

b) e1,5m x 8

1x hang snatch + 1x snatch
max load 75-80% 1rm, focus on technique

c) emom 9 (3 rounds)

8 kangoroo squat
1-3 skin the cat
8 push press behind the neck (snatch grip)