Parin kanssa
Running Clock (0-35)
Buy In (0-5)
Max Calories Erg in 5 minutes
Then…
10 min amrap (5-15)
10 Synchro Burpee Box Jump Overs
10/15/20/25/30 jne. Synchro Goblet Squats
5 min rest (15-20)
2 rounds (20-35)
60 Power Snatch @45/30
60 Hspu / Push Press
After 2 Rounds rest of the Time
Max Calories Erg
*Scale Ergs To DU´s If needed
”Deload” Week Back Squat 5 @40% 5@50% 5@60% 50 – 40 – 30 – 20 – 10 25 – 20 – 15 – 10 – 5 Abmat Sit Up Deadlift
Clean technique Kevyellä raudalla tekniikan siistimistä.
Parin kanssa FOR TIME Cash in 100 Deadlift @85/60 Then…. 30 Rounds (15 per person)2 heavy squat clean @85/604 bar facing burpees6 (heavy) wallball Buy Out100/70 Cal Erg 40 Min Cap
Open 19.1 15 Min Amrap 19 Wallball 19 Cal Row M 9kg N 6kg
MAANANTAI Gymnastics ”Open 16.1”-muunnelma 20min AMRAP 10 Overhead Lunge 45/30 8 Bar Over Burpee 10 Overhead Lunge 45/30 8 Chest to Bar TIISTAI Deasdlift 7×3 @ 85% 3x 10 Back Rack Reverse Lunge 10 Barbell Bent Row 10+10 1-arm Shoulder Press KESKIVIIKKO Snatch – Pukeilta, polven alta 5×2 21-18-15-12-9-6-3 KB Swing 32/24kg Box Over 15min…
10 Min Emom Every min 10 Back Squat @60/40 (~40-50% Maxista) 4 sets 25 Banded Good Morning 20 Sit Up 15 Toes touches 10 Rdl @keskiraskas 5 High Box Jump