VIIKKO 5
Voima 1 (Su-Ti)
A: 3 sets
8x Bench Press V3
B: 2 sets
B1. 10x Stop Front squat V3
B2. 10x DB Bench Press V3
C: 3 Sets
C1. 10x French press
C2. 10x Bul. split squat
C3. 10x BB Row
Circuit: 12 Warrior Days (Hurrikaani/Circuit 1) (Su-Ti)
1 Sprint
2 Inv row / Pull up
3 Push up
4 Sit out
5 Plate sit up
6 Plate Rus. twist
7 Plate v-up
8 Plate rainbow
9 BW Squat
10 BW Lunge
11 Burpee
12 Inch worm
22min Timecap
Speed Str: KB Loco Ocho (Su + Ke)
8x SA Snatch
8x SA Push press
8x SA Rack squat
8x SA Rack Lunge
8x SA Clean
8x SA Row
8x SL RDL
8x Suitcase DL
4 sets
Voima 2 (Ke-La)
A: 3 Sets
8x Back squat V3
B: 2 sets
10x Stop chin up V3
12x KB Rack rev. lunge V3
C: 3 Sets
C1. 10x Leg lift with tuck
C2. 10x Lat. lunge
C3. 10x Arnold press
Hurrikaani: Hurrikaani (Hurrikaani/Circuit 2) (To-La)
Round 1: 3 sets
2x Sprint
12x Knee grab row
24x Side crunch
Round 2: 3 sets
2x Sprint
12x Sit up
24x Mt climber
Round 3: 3 sets
2x Sprint
12x Cross V-up
24x Bicycle crunch
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VIIKKO 6
Voima 1 (Su-Ti)
A: 4 sets
8x Bench Press V3
B: 3 sets
B1. 10x Stop Front squat V3
B2. 10x DB Bench Press V3
C: For quality
C1. 10x Tricep kickback
C2. 10x Pistol squat
C3. 10x Inv. row
Circuit: 10-1 (Hurrikaani/Circuit 1) (Su-Ti)
10-1
Sprint
Sit out
KB Swing
KB Bent row
Speed Str: KB 9 to 5 (Su + Ke)
9x Push press
8x Rack squat
7x Bent row
6x RDL
5x Deadlift
5 sets
Voima 2 (Ke-La)
A: 4 Sets
8x Back squat V3
B: 3 sets
10x Stop chin up V3
12x KB Rack rev. lunge V3
C: For quality
C1. 10x Leg lift with tuck
C2. 10x Lat. lunge
C3. 10x Arnold press
Hurrikaani: Hurrikaani (Hurrikaani/Circuit 2) (To-La)
Round 1: 3 sets
40m Käännösjuoksu
10x Swing
10x MB Slam
Round 2: 3 sets
40m Käännösjuoksu
10x KB OH Swing
10x MB Kne. Side slam
Round 3: 3 sets
40m Käännösjuoksu
10x KB Goblet
10x MB Press slam
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VIIKKO 7
Voima 1 (Su-Ti)
A: 4 sets
8x Bench Press V2
B: 3 sets
B1. 10x Stop Front squat V2
B2. 10x DB Bench Press V2
C: For quality
C1. 10x French press
C2. 10x Bul. split squat
C3. 10x BB Row
Circuit: 12 Warrior Days (Hurrikaani/Circuit 1) (Su-Ti)
1 Sprint
2 Inv row / Pull up
3 KB Deadlift
4 KB Bent Row
5 KB Swing
6 1DB Plank row
7 1DB Squat to press
8 1DB Snatch
9 V-up
10 Knee grab
11 MT. Climber
12 Plank side crunch /e
22min Timecap
Speed Str: KB Loco Ocho (Su + Ke)
8x Suitcase Deadlift
8x SA Row
8x SA Rack lunge
8x SA Clean
8x SA Rack Squat
8x SA Rack rev. lunge
8x SA Snatch
8x SA Windmill
4 sets
Voima 2 (Ke-La)
A: 4 Sets
8x Back squat V2
B: 3 sets
10x Stop chin up V2
12x KB Rack rev. lunge V2
C: For quality
C1. 10x Leg lift with tuck
C2. 10x Lat. lunge
C3. 10x Arnold press
Hurrikaani: Hurrikaani (Hurrikaani/Circuit 2) (To-La)
Test: 2 min Sit out
Round 1: 3 sets
2x Indirect run
10x BB Front squat
10x BB rev. lunge
Round 2: 3 sets
2x Indirect run
10x BB Hang clean
10x BB Push press
Round 3: 3 sets
2x Indirect run
10x BB Bent row
10x BB Inv row
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VIIKKO 8
Voima 1 (Su-Ti)
A: 4 sets
8x Bench Press V1
B: 3 sets
B1. 10x Stop Front squat V1
B2. 10x DB Bench Press V1
C: For quality
C1. 10x Tricep kickback
C2. 10x Pistol squat
C3. 10x Inv row
Circuit: 11-1 (Hurrikaani/Circuit 1) (Su-Ti)
Test: 5min Ultimate Warrior Challenge
11-1
Sprint
BB Push Press
BB Front squat
BB Bent Row
Speed Str: KB 9 to 5 (Su + Ke)
9x Squat jump
8x Deadlift
7x Bent row
6x Swing
5x Squat to press
6 sets
Voima 2 (Ke-La)
A: 4 Sets
8x Back squat V1
B: 3 sets
10x Stop chin up V1
12x KB Rack rev. lunge V1
C: For quality
C1. 10x BB RDL
C2. 10x Curtsy lunge
C3. 10x Bicep curl
Hurrikaani: Hurrikaani (Hurrikaani/Circuit 2) (To-La)
Round 1: 3 sets
2x Indirect run
8x Squat jump
8x BB Deadlift
Round 2: 3 sets
2x Indirect run
8x BB Back squat
8x BB Rev. lunge
Round 3: 3 sets
2x Indirect run
8x BB Bicep curl
8x BB OH Press
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VIIKKO 9
Voima 1 (Su-Ti)
A: 4 sets
8x Bench Press V1-V1-V1-Max reps
B: 3 sets
B1. 10x Stop Front squat V0,5
B2. 10x DB Bench Press V0,5
C: For quality
C1. 10x French press
C2. 10x Bul. split squat
C3. 10x BB Row
Circuit: 12 Warrior Days (Hurrikaani/Circuit 1) (Su-Ti)
Test: Max chin up
1 Sprint
2 Inv row / Pull up
3 KB Swing to squat
4 KB SA Snatch
5 KB Deadlift
6 KB SA Clean
7 Knee grab reach
8 Cross V-up
9 MB Slam
10 Burpee
11 Push up
12 Speed skater /e
22min Timecap
Speed Str: KB Loco Ocho (Su + Ke)
8x SA Snatch
8x SA Push press
8x SA Rack squat
8x SA Rack lunge
8x SA Clean
8x SA Row
8x SL RDL
8x Suitcase deadlift
4 sets
Voima 2 (Ke-La)
A: 4 Sets
8x Back squat V1-V1-V1-Max reps
B: 3 sets
10x Stop chin up V0,5
12x KB Rack rev. lunge V0,5
C: For quality
C1. 10x Leg lift with tuck
C2. 10x Lat. lunge
C3. 10x Arnold press
Hurrikaani: Hurrikaani (Hurrikaani/Circuit 2) (To-La)
Round 1: 3 sets
50m Shuttle run
40m Farmers Carry
12x BB Bench press
Round 2: 3 sets
50m Shuttle run
40m Rack Carry
12x BB RDL
Round 3: 3 sets
50m Shuttle run
40m OH Carry
12x BB OH press
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Warrior Mobility + Extra
#5
Ma-Ke 3 sets
30s Dead hang
30s KB Heavy Carry Hold
1min Rest
To-Su 3 sets
30s Hollow hold
30s Rest
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Warrior Mobility + Extra
#6
Ma-Ke 3 sets
40s Dead hang
40s KB Heavy Carry Hold
30s Rest
To-Su 3 sets
35s Hollow hold
25s Rest
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Warrior Mobility + Extra
#7
Ma-Ke 3 sets
50s Dead hang
40s KB Heavy Carry Hold
30s Rest
To-Su 3 sets
40s Hollow hold
20s Rest
___________________________________
Warrior Mobility + Extra
#8
Ma-Ke 3 sets
60s Dead hang
50s KB Heavy Carry Hold
30s Rest
To-Su 3 sets
45s Hollow hold
15s Rest
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Warrior Mobility + Extra
#9
Ma-Ke 3 sets
60s Dead hang
60s KB Heavy Carry Hold
30s Rest
To-Su 3 sets
50s Hollow hold
10s Rest
VIIKKO 2 (vko 50)
Voima 1
Hurrikaani 1
Circuit 2
Voima 2
S&S
VIIKKO 1 (vko 51)
Voima 1
Hurrikaani 1
Circuit 2
Voima 2
S&S
Hyvää ja rauhaisaa Joulua!
VIIKKO 4 (vko 52)
Voima 1
Hurrikaani 1
Circuit 2
Voima 2
S&S
