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VIIKKO 2

Voima 1

A: 4 sets

8x OH Press V2 

B: 3 sets

B1. 10x Stop Back squat V3

B2. 10x DB Seated press V3

C: For quality

C1. 10x TRX row

C2. 10x Db Bench press

C3. 10x Walking lunge


Hurrikaani: Hurrikaani (Hurrikaani/Circuit 1)

2min Chin up test 

Round 1: 3 sets

1x Sled

10x OH Press

10x Push up

Round 2: 3 sets

1x Sled

10x DL to high pull

10x Goblet squat

Round 3: 3 sets

1x Sled

10x Swing

10x Sit out


Speed Str: DB Decathlon

10x Deadlift

10x SL RDL

10x Lunge

10x Bent row

10x Snatch

10x Clean

10x Bicep curl

10x High pull

10x Front squat

10x OH Press

4 sets


Voima 2

A: 4 Sets

8x Deadlift V2

B: 3 sets

10x Stop bench press V3

12x SL RDL V3

C: For quality

C1. 10x BB Hip thrust

C2. 10x DB box step ups

C3. 10x KB Bent row

Circuit: Cyclone (Hurrikaani/Circuit 2)

1. 06:00

8x Push up 

8x OH Press

2. 06:00

8x Deadlift

8x Swing

3. 06:00

8x V-up

8x Rus.twist

4. 06:00

8x Side slam

8x Split jump

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VIIKKO 3

Voima 1

A: 4 sets

8x OH Press V1 

B: 3 sets

B1. 10x Stop Back squat V2

B2. 10x DB Seated press V2

C: For quality

C1. 10x TRX row

C2. 10x Dip

C3. 10x Split squat


Hurrikaani: Hurrikaani (Hurrikaani/Circuit 1)

Round 1: 3 sets

2x Sprint

8x BB Push press

8x BB Front squat

Round 2: 3 sets

2x Sprint

8x BB Deadlit

8x BB Bent row

Round 3: 3 sets

2x Sprint

8x BB Bicep curl

8x BB RDL


Speed Str: DB Heptathlon

7x Tricep ext

7x OH Press

7x Front squat

7x Lunge

7x Bicep curl

7x Bent row

7x Deadlift

4 sets


Voima 2

A: 4 Sets

8x Deadlift V1

B: 3 sets

10x Stop bench press V2

12x SL RDL V2

C: For quality

C1. 10x BB Hip thrust

C2. 10x DB cyclist squat

C3. 10x KB Bent row

Circuit: 12 Warrior Days (Hurrikaani/Circuit 2)

 Test: Broad jump

1. Sprint

2. Inv.row / pull up

3. Push up

4. MB Slam

5. KB Deadlift

6. KB Swing

7. KB Bent row

8. Goblet squat

9. V-up

10. Burpee

11. BW Lunge

12. Split jump

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VIIKKO 4

Voima 1

A: 4 sets

8x OH Press V1-V1-V1-Max reps

B: 3 sets

B1. 10x Stop Back squat V1

B2. 10x DB Seated press V1

C: For quality

C1. 10x TRX row

C2. 10x DB Bench press

C3. 10x Walking lunge


Hurrikaani: Hurrikaani (Hurrikaani/Circuit 1)

Test: 3min Push up 

Round 1: 3 sets

3x Sprint

10x Push up 

12x Slam

Round 2: 3 sets

2x Sprint

10x Squat jump

12x Side slam

Round 3: 3 sets

1x Sprint

10x Swing

12x Press slam


Speed Str: DB Decathlon

10x Tricep ext

10x OH Press

10x Front squat

10x Lunge

10x Clean pull

10x Clean

10x Bicep curl

10x Snatch

10x RDL

10x Deadlift

4 sets


Voima 2

A: 4 Sets

8x Deadlift V1-V1-V1-Max reps

B: 3 sets

10x Stop bench press V1

12x SL RDL V1

C: For quality

C1. 10x BB Hip thrust

C2. 10x DB box step ups

C3. 10x KB Bent row

Circuit: Cyclone (Hurrikaani/Circuit 2)

1. 06:00

8x Push up 

8x Bent row

2. 06:00

8x Rev.lunge

8x Lat.lunge

3. 06:00

8x Mil. crunch

8x AB Wheel

4. 06:00

8x Press slam

8x Flea jumps

Warrior Mobility + Extra

#2

Ma-Ke 1 sets

1min Max Knee grab – 60s rest

75% of max knee grab – 60s rest

50% of max knee grab

To-Su 1 sets

1min Max Push up – 60s rest

75% of max push up – 60s rest

50% of max push up

 ___________________________________

Warrior Mobility + Extra

#3

Ma-Ke 1 sets

1min Max Knee grab – 60s rest

75% of max knee grab – 60s rest

75% of max knee grab

To-Su 1 sets

1min Max Push up – 60s rest

75% of max push up – 60s rest

75% of max push up

____________________________________

Warrior Mobility + Extra

#4

Ma-Ke 1 sets

1min Max Knee grab – 60s rest

100% of max knee grab – 60s rest

75% of max knee grab

To-Su 1 sets

1min Max Push up – 60s rest

100% of max push up – 60s rest

75% of max push up