VIIKKO 49
Voima 1
A: 4 Sets
3x Chin up V3
B: 2 sets
B1. 10x BB OH Press V3
B2. 10x SA Bent row V3
C: 3 sets
C1. 8x Inv row
C2. 8x DB Seated press
C3. 8x Frontal raise
Circuit: 164 (Hurrikaani/Circuit 1)
6x20Work/20Rest
1. Push up
2. KB Deadlift 2 high pull
3. KB Split squat
4. Plate rainbow
Speed Str: KB Heptathlon
7x Push press
7x Goblet squat
7x Swing
7x Sumo deadlift
7x Squat jump
7x Rus. twist
7x Chest press
4 sets
Voima 2
A: 4 Sets
3x Front squat V3
B: 2 sets
10x BB Deadlift V3
10x Cyclist squat V3
C: 3 sets
C1. 8x SL RDL
C2. 8x Weighted Box step up
C3. Calf raises
Hurrikaani: Hurrikaani (Hurrikaani/Circuit 2)
Round 1: 3 sets
2x Ladder + Sprint
8x BW Lunge
8x Ankle touch
Round 2: 3 sets
2x Ladder + Sprint
8x Sit out
8x Push up
Round 3: 3 sets
2x Ladder + Sprint
8x Skater squat
8x Knee grab
VIIKKO 50
Voima 1
A: 4 Sets
2x Chin up V2
B: 3 sets
B1. 10x BB OH Press V3
B2. 10x SA Bent row V3
C: for quality
C1. 10x Inv row
C2. 10x DB Z-press
C3. 10x Lateral raise
Circuit: Cyclone (Hurrikaani/Circuit 1)
1# 06:00
Push up 8
Bent row 8
2# 06:00
Swing 8
Deadlift 8
3# 06:00
Knee grab 8
Bic.crunch 8
4# 06:00
Burpee 8-10
Speed Str: KB SA Complex
5x Snatch
5x Clean
5x Front squat
5x Bent row
5x Swing
6 sets
Voima 2
A: 4 Sets
Front squat 1-30s-1 V2
B: 3 sets
10x BB Deadlift V3
10x Cyclist squat V3
C: for quality
C1. 10x SL RDL
C2. 10x Weighted Box step up
C3. 10x Calf raises
Hurrikaani: Hurrikaani (Hurrikaani/Circuit 2)
Round 1: 3 sets
2x Ladder + Sprint
8x Swing
8x Push Press
Round 2: 3 sets
2x Ladder + Sprint
8x Goblet squat
8x Bent row
Round 3: 3 sets
2x Ladder + Sprint
8x Lunge
8x Push up
VIIKKO 51
Voima 1
A: 4 Sets
2x Chin up V1
B: 3 sets
B1. 10x BB OH Press V2
B2. 10x SA Bent row V2
C: for quality
C1. 10x Inv row
C2. 10x DB Seated press
C3. 10x Frontal raise
Circuit: 164 (Hurrikaani/Circuit 1)
6x20Work/20Rest
1. Push up
2. Goblet squat
3. Swing
4. Rus. twist
Speed Str: KB Heptathlon
7x Push press
7x Goblet squat
7x Swing
7x Sumo deadlift
7x Squat jump
7x Rus. twist
7x Chest press
4 sets
Voima 2
A: 4 Sets
Front squat 1-40s-1 V1
B: 3 sets
10x BB Deadlift V2
10x Cyclist squat V2
C: For quality
C1. 10x SL RDL
C2. 10x Weighted Box step up
C3. 10x Calf raises
Hurrikaani: Hurrikaani (Hurrikaani/Circuit 2)
Round 1: 3 sets
2x Ladder + Sprint
8x BB Back squat
8x MB Slam
Round 2: 3 sets
2x Ladder + Sprint
8x BB Deadlift
8x MB Side slam
Round 3: 3 sets
2x Ladder + Sprint
8x BB Push press
8x Press slam
VIIKKO 52
Voima 1
A: 1 RM
Chin up
B: 3 sets
B1. 10x BB OH Press V1
B2. 10x SA Bent row V1
C: for quality
C1. 10x Inv row
C2. 10x Z-press
C3. 10x Lateral raise
Circuit: Cyclone (Hurrikaani/Circuit 1)
1# 06:00
Push up 8
Push press 8
2# 06:00
Goblet squat 8
Rev.lunge 8
3# 06:00
Plank row 8
MT.climber 8
4# 06:00
MB Slam 8
Squat jump 8
Speed Str: KB SA Complex
5x Snatch
5x Clean
5x Front squat
5x Bent row
5x Swing
6 sets
Voima 2
A: 1 RM
Front squat
B: 3 sets
10x BB Deadlift V1
10x Cyclist squat V1
C: 3 sets
C1. 10x SL RDL
C2. 10x Weighted Box step up
C3. 10x Calf raises
Hurrikaani: Hurrikaani (Hurrikaani/Circuit 2)
Round 1: 3 sets
2x Ladder + Sprint
10x OH Swing
10x Seal crunch
Round 2: 3 sets
2x Ladder + Sprint
10x KB Swing
10x Side V-up
Round 3: 3 sets
2x Ladder + Sprint
10x KB Staggered swing
10x Side plank ext
VIIKKO 1
Voima 1
A: 3 sets
8x OH Press V3
B: 2 sets
B1. 10x Stop Back squat V3
B2. 10x DB Seated press V3
C: 3 sets
C1. 10x TRX row
C2. 10x Dip
C3. 10x Split squat
Hurrikaani: Hurrikaani (Hurrikaani/Circuit 1)
Round 1: 3 sets
2x Sprint
10x Knee grab
10x Side V-up
Round 2: 3 sets
2x Sprint
10x Knee grab row
10x Side plank raises
Round 3: 3 sets
2x Sprint
10x Knee grab reach
10x Side crunch
Speed Str: DB Heptathlon
7x Deadlift
7x Bent row
7x Clean
7x Front squat
7x Lunge
7x Push press
7x Tricep ext
4 sets
Voima 2
A: 3 Sets
8x Deadlift V3
B: 2 sets
10x Stop bench press V3
12x SL RDL V3
C: 3 sets
C1. 10x BB Hip thrust
C2. 10x DB Cyclist squat
C3. 10x KB Bent row
Circuit: 12 Warrior days (Hurrikaani/Circuit 2)
3 min knee grab test
1. Sprint
2. Inv row / Pull up
3. Push up
4. Sprinter crunch
5. Knee grab
6. Sit out
7. Co Mt.climber /e
8. Line jump
9. Speed skater
10. Step ups
11. Squat jump
12. BW Squat
Warrior Mobility + Extra
#49
Ma-Ke 2 sets
1min Deep squat hold
1min Squat hold to rotation
30s Rest
To-Su 2 sets
1min Hollow hold
1min Plank hold
30s Rest
Warrior Mobility + Extra
#50
Ma-Ke 2 sets
90s Deep squat hold
1min Squat hold to rotation
30s Rest
To-Su 2 sets
90s Hollow hold
1min Plank hold
30s Rest
Warrior Mobility + Extra
#51
Ma-Ke 2 sets
90s Deep squat hold
90s Squat hold to rotation
30s Rest
To-Su 2 sets
90s Hollow hold
90s Plank hold
30s Rest
Warrior Mobility + Extra
#52
Ma-Ke 2 sets
2min Deep squat hold
30s Squat hold to rotation
30s Rest
To-Su 2 sets
2min Hollow hold
2min Plank hold
30s 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
