12.7 Perjantai

MAANANTAI Push Press 5-5-3-3-1-1 8x 1min ON, 1min OFF 10 Toes to Bar + Max reps Shoulder to Overhead Painonnostossa tempaus TIISTAI Squat Clean + Front Squat 1+3, 2+2, 3+1 15min OTM 1: 12 KB Swing + 6 KB Squat 2: 10 Burpee 3: 6-8 Strict Pullup KESKIVIIKKO Floor/Bench Press 4×4 Parimetcon: 80 Wallball 40…

Maanantai 27.8  Pull Up practice oman tason mukaan Parin kanssa 12 rounds Plate Carry 25/20 8 Round Cindy 10 Round Plate Carry 6 Round Cindy 8 Round Plate Carry 4 Round Cindy 6 Round Plate Carry 2 Round Cindy 1 Round Carry = n. 20 m 1 Round Cindy = 5 Pull up, 10 Push…

Thruster 4 x 15 rep Rest max 1.30 settien välissä *valitse itse paino   Metcon  Every 2 min x 6 15 KB Swing 7 Burpee Over KB 3 HsPu  

Pull Up 3 – 3 – 3 – 3 *Weighted *Go Every 2 min Accessory 3 x Supersetti 1 12 (6+6) Strict Seated KB Strict Press + Max Rep Narrow Grip Bench Press ~50-60% tavoite 15+ rep Supersetti 2 25 Band Pull apart + Max Rep Pull Up / Ring Row *tavoite 10+ rep ’Core’…

MAANANTAI Clean & Jerk 5×2+2 For time 500m Row 100 KB Swing 24/16 8min cap TIISTAI 3x 6 Front Squat 1min lepo Max Strict Pullup Vapaa lepo Joka alkava 3min niin pitkään kunnes 30 Squat Clean tehty 10 Kipping Pullup 20 Box Over 30 Double Under Max reps Squat Clean 60/40kg 18min cap (6 erää)…

MAANANTAI Push Jerk + Split Jerk 6x 1+2 7min AMRAP Wallball Joka alkava minuutti 7 Sumo Deadlift High Pull 45/30kg TIISTAI Power Clean 5×2 3x3min AMRAP, 1min lepo 9 Power Snatch 45/30 12 Box Jump 15 Burpee KESKIVIIKKO 4×3 Tempo Back Squat 3s alas, 3s pohjassa -heti perään 3 Box Jump For time 30 Hang…