Ti 29.1.

a) e2m x 4

  • 3x tempo BS @50%
  • 6s down, 6s up

b) e2m x 4

  • 6x FS + 4x BS @70% FS

c) e2m x 4

  • 4x Press + 2x Push press @75% Press

d) emom 10’ core work

  • 5-15x bar Ab roll
  • 10x superman hold

 

Ma 28.1.

a) emom 4

  • 3 max high bxj

b) e1,5m x 6

  • 2x pc + 2x pj @n 70% pj

c) e1,5m x 6

unbroken set

  • 1x clean pull + 1x hang clean
  • find heaviest set of the day

d) emom 10’ speed work

  • 20 lunge jumps
  • 4x 10m sprint run

 

Su 27.1.

rest

 

La 26.1.

a) e2m BS

  • 4 x 10 @50%

b) e1,5m Press

  • 4 x 10 @50%

c) emom 6′

  • 5 thruster @press weight

d) Core work 2 rds

  • 30″ burpee
  • 30″ side plank left
  • 30″ russian twist
  • 60″ Full plank
  • 30″ bicycle crunches
  • 30″ side plank right
  • 30″ mountain climber
  • 60″ REST

 

Pe 25.1.

1. emom 6′

  • 1 clean deadlift + 1 clean pull + 1 clean high pull @easy weight

2. emom 5′

  • 3x high hang power clean @easy weight

3. emom 5´

  • 1 high hang clean + 1 hang clean + 2 power jerk @easy/mid weight

4. e1,5m x 6

  • 2x clean + jerk (split) @moderate weight, focus on correct technique

5. e1,5m x 6

  • 1 clean @find heaviest lift of the day

 

To 24.1.

rest

 

Ke 23.1.

e3m x 12 (rest rem time)

1. set

  • 15/10 cal row
  • 2 rope climb or 2x 20″ rope hang
  • 30 Du’s

2. set

  • 6x 15m sprint run
  • 10 alt kb/db snatch
  • 10 bxj

3. set

  • 10 ab roll @bar
  • 30″ side plank left
  • 30″ side plank right

 

Ti 22.1.

1. emom 5′

  • 5 x snatch deadlift @ bar

2. emom 5′

  • 5 x snatch high pull @bar

3. emom 5′

  • 5 x ohs @bar

4. emom 5′

  • 5 x snatch balance @bar

5. emom 5′

  • 5 x muscle snatch @bar

6. emom 6′

  • 1x snatch high pull + 2x power snatch @easy weight

7. emom 6′

  • 1x snatch pull + 1 snatch @easy weight

 

Ma 21.1.

For 45 min, rest as needed!

  • 20 lateral box step over
  • 2 rds around gym oh walk @pick object
  • 20 wb clean + jerk
  • 800/700m row @easy gear
  • 2 rds around gym farmer walk @double kb
  • 20 knees 2 elbow
  • 2 wall climbs, 5 sec hold at top
  • 2 skin the cat
  • 15m +15m banded walk

This is  a low resistance and hart rate practice!

 

Su 20.1.

rest

 

La 19.1.

4 sets, each 10 min following 2 min rest.

 

1. set

Row 10′

  • 1min high intensity
  • 1min low intensity

 

2. set

emom 10′

  • 1-2 rope climb or practice rope climbing

 

3. set

amrap 10′

  • 5 wb
  • 5 wb c&j
  • 5 wb ohs

 

4. set

emom 10′

  • 30 Du´s

 

Pe 18.1.

a) e2m x 5

  • pause deadlift (2” stop at knee) @55% 1rm +5-10kg prev week

b) e1,5m x 10

  1. 5x chin up (strict/weighted/band)
  2. 8x bent row

c) emom 10’ core work

  1. 10-20 abmat situp
  2. 20-40” wall plank

 

Expired: LA 26.1. PIKKUJOULUT

Perinteiset boxin pikkujoulut CFI-tyyliin muodikkaasti tammikuussa! <3

Jos et oo ilmottautunut ennakkoon, voit silti muuttaa mieles ja tulla tonttuilemaan!

Pippalot alkavat päivän viimeisen wodin jälkeen klo 16.00 ja päättyy todennäköisesti vasta varhain sunnuntaina 🙂

Ota mukaan tonttuhattu (tms kotsa), sauna- ja treenikamat sekä juomat, safkaa tilataan kimpassa Imatran Kotipizzasta (käy kattoos niitten lista etukäteen).

Tervetuloa!

 

 

To 17.1.

rest

 

Ke 16.1.

a) e1,5m x 5

  • 1 pc + 1 pj + 1 c + 1 sj @easy/mid weight
  • focus on technique

b) emom 8

  • 1 clean
  • add weight up to 90% day 1rm

c) e1,5m x 5

  • 5 hang clean high pull @mid/heavy weight + add weight from prev week

d) amrap 12’

  • 40 Du’s
  • 20 push press @45/30kg
  • 10 bar over burpee

 

Ti 15.1.

A) e2m BS

  • 3x 10 @62,5%
  • 1x 8 @65%

B) e1,5m Press

  • 3x 10 @62,5%
  • 1x 8 @65%

C) emom 6

  • 7 thruster @press weight

D) emom 10 core work

  1. 15 weighted situp
  2. 10 hip extension hold +alt. leg rises

 

Ma 14.1.

A) e1,5m x 5

  • 2x ps + 2x ohs
  • @easy weight, focus on technique

B) emom 12

  • 1x snatch deadlift + 1x hang snatch
  • @add weight every 2 sets, last 2-4 sets are heavy sets!

c) emom 15

  1. weighted run @wb
  2. 10 floor seated press @bar
  3. 10 goblet squat @kb
  4. 10 good morning @bar+weights
  5. 10 bicep hammer curls @2x db

 

Su 13.1.

rest

 

La 12.1.

A) e2mom x 5

  • 8 x pause Deadlift (2″pause at knee)
  • @55% 1rm

B) e1,5mom x 10

  1. 5 x chin up (banded, strict, weighted..)
  2. 8 bent row

C) Core work

Tabata 1.

  •  mountain climber

Tabata 2.

  • plank leg raises

 

Pe 11.1.

A) e1,5mom x 5

  • 2 x ps + 2 x ohs
  • @easy weight

B) emom 12

  • 1 x snatch deadlift + 1 x hang snatch
  • add weight after every 2.nd set, last 2-4 are heavy sets!

C) emom 15

  1. 8 GTOH @52,5/35kg
  2. 8 bar facing burpee
  3. 15 WB
  4. row max distance in 45″
  5. rest