Pe 29.11.

For 50 min

  1. 20/15 cal row
  2. 15m Tire flip
  3. 20 wb singles from the ground
  4. 5 Deadlift+5 hpc+5 push pres+5fs @bar
  5. run/assault/ski
  6. 30” battlerope
  7. 20m sled push/pull
  8. 20 alt one hand kbs
  9. hollow hang
  10. 20 lateral box step over
  11. 2 skin the cat
  12. 20 hollow rock
  13. 20 superman rock

 

To 28.11.

lepo

 

Ke 27.11.

Tempaus tekniikka

 

Ti 26.11.

a) Skill practice 20 min

  • hs / hs walk progressions

b) 3 min work / 15sec rest x 6

1. set

amrap 3

  • 6 wb
  • 6 t2b / k2e

2. set

amrap 3

  • 10m spiderman walk
  • 10 x back extensions

3. set 

  • row cal (easy pace)

Treeni sykealueella 3-4

 

Lisäharjoitus

35 min pk treeni, esim 20 cal/laite.

Sykealue 50-75% hr max

 

 

 

 

Ma 25.11.

a) e2m BS

  • 5×5 @50% 1rm

b) e2m Push press

  • 4×8 @50%1rm

c) Core work

3 rounds

  • 30” abmat situp
  • 30” hip extension
  • 30” plank hold
  • 30” reverse plank
  • 1 min rest

 

Su 24.11.

Lepo

 

La 23.11.

45s on / 15s off x 50

  1. Row
  2. Farmers walk @2x kb
  3. Wb side throw (alternating)
  4. ski, bike, run, assault
  5. plate oh walk
  6. banded walk (forward)
  7. box step up
  8. abmat situp
  9. sled push or pull (walk)
  10. 2 db front rack walk

 

Pe 22.11.

a) e2m x 4 OHS

  • 2 x 2 @ mid/heavy
  • 2 x 1 @ heavy
  • add weight from prev week

b) emom 10

  • 2x tempo snatch @easy weight

c) e75sec x 10

  • 2 x snatch
  • max load 85% 1rm

 

To 21.11.

Lepo

 

Ke 20.11.

a) skill practice 20 min

  • bar/ring mu progressions

b) 40s on / 20s off x 16

  1. kb/db snatch (alt hand)
  2. kb/db squat
  3. kb/db hang clean&jerk
  4. kb/db lunge (alt leg)

Use same kb/db on each movement.

(Tehoalue 3-4, asteikko 1-5)

 

Ti 19.11.

a) e2m BS ladder

  • 5-3-1-3-5
  • add weight from prev week

b) e2m x 4

  • 3x Push press (heavy)
  • +110% Press 1rm
  • add weight from prev week

c) Core work

5x 40s on/ 20s off

  • plank plate drag

 

Ma 18.11.

a) e2m x 4 Clean pull

  • 1x 3
  • 2x 2
  • 1x 1 (extra heavy)
  • 100-120% 1rm + add weight from prev week

b) e1,5m x 10

  • 2x power clean
  • find heavy double + add weight from prev week

c) ”Dirty thirty”

For time

  • 30 bxj
  • 30 jumping pull up
  • 30 kbs @24/16kg
  • 30 lunges
  • 30 k2e
  • 30 push press@ 20/15kg
  • 30 back extensions
  • 30 wb @20/14lb
  • 30 burpee
  • 30 Du’s

Max effort! Scale if needed!

 

Extra:

Lähdön jälkeen omalla ajalla tehtävä MU accessories:

3-5 rds, rest as needed

  • 10 banded hollow lat pulldown
  • 5 hollow rock + hip extension
  • 5-10 ring dip
  • 5-10 false grip ring row

 

Su 17.11.

Lepo

 

La 16.11.

a) e2m x 4 OHS

  • 2×2 @ mid/heavy
  • 2×1 @ heavy
  • add weight from prev week

b) emom 10

  • 2x tempo snatch @easy weight

c) e75s x 10

  • 2x snatch @ load up max 80%1rm

 

Pe 15.11.

a) Skill practice 20 min

  1. rope/peg board climb
  2. Du’s

b) 90 sec on / 15 sec off x 12

1. Set

  • 12/9 cal row
  • 5 Rower over burpee

2. set

  • 10 weighted box stepup (plate)
  • 10m inchworm

3. set

amrap ”Cindy”

  • 5 pullup
  • 10 pushup
  • 15 airsquat

HUOM! Tämä harjoitus tarkoitus tehdä sykealueella 3-4 (1 kevyt-5 kovaa). Skaalaa tarvittaessa toistoja/kuormaa.

 

Lisäharjoitus

Lähdön jälkeen optio vetää omatoiminen pk-harjoitus.

  • kesto 35 min
  • sykealue 50-75%hr max

 

To 14.11.

Lepo

 

Ke 13.11.

a) e2m BS ladder

  • 5-3-1-3-5
  • 1-2 reps tank, add weight from prev week

b) e2m x 4

  • 3 Heavy push press @110% press 1rm + add weight from prev week

c) Core

Tabata 20s on/10s off x 8

  • Russian twist@plate/kb/db

 

Ti 12.11.

a) E2Mx 4 Clean pull

  • 1×3
  • 2×2
  • 1×1 (extra hevy)
  • 100-120% 1rm add weight prew week

b) E1.5M x10

  • 2x power clean @find heavy double
  • add weight from prev week

c) Open 13.2

AMRAP 10

  • 5 STOH 52.5/35kg
  • 10 DL
  • 15 BXJ

scale kg if needed, max effort!

 

Omalla ajalla lähdön jälkeen tehtävä
Mu accessories extra!!
3-5 Rds rest as needed

  • 10 Banded hollow pull down
  • 5-10 ring hi kipping
  • 5-10 ring dip
  • 5-10 false grip ring row

 

Ma 11.11.

45” on 15” off x 50

  • Row (easy)
  • Farmer walk pinch grip @plate
  •  Wb side throw
  • ski, bike, run, assault(easy)
  • plate oh walk
  • banded (knee) walk forward
  •  box step over
  • abmatsit up
  • sled push or pull (walking only)
  • dual db frontrack walk

Lisäharjoitus!

Lähdön jälkeen optio vetää omatoiminen pk-harjoitus

  • kesto 35 min
  • 50-75%max hr

 

Su 10.11.

Lepo