17.10 Torstai
16 Min Amrap
75m Object Carry + 10 Burpee To Target + 20 KB HangC+Jerk + 30 Air Squat
16 Min Amrap
500/400 m Erg + 10 Push Up + 10 Thruster + 20 Lunge (Tyhjä tanko)
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CoreKimara A´la Laine
16 Min Amrap
75m Object Carry + 10 Burpee To Target + 20 KB HangC+Jerk + 30 Air Squat
16 Min Amrap
500/400 m Erg + 10 Push Up + 10 Thruster + 20 Lunge (Tyhjä tanko)
+
CoreKimara A´la Laine
MAANANTAI Clean & Jerk 2+2 12min AMRAP 3 Clean 60/40 6 Pushup 9 Squat TIISTAI Gymnastics 21min OTM 1: 45s Erg -kovaa 2: 16 KB/DB Snatch 3: Lepo KESKIVIIKKO Back Squat 1RM 50-40-30-20-10 Situp 25-20-15-10-5 Deadlift 75/52,5kg 20min Cap TORSTAI Pullup 5-4-3-2-1 5x 10 Bench Press 10+10 Bent Row Vapaat levot PERJANTAI Parin kanssa 10…
MAANANTAI Hang Snatch 2RM ”DT” (rX 70/47,5) 5 RFT: 12 Deadlift 9 Hang Power Clean 6 Shoulder to Overhead (12min timecap) TIISTAI Weighted Pullup 5×4 3min AMRAP: 4 Power Snatch 8 Boxjump -3min lepo 3min AMRAP: 8 Thruster 30 Double Under KESKIVIIKKO Overhead Squat 3×5 Front Squat 3×6 10-8-6-4-2 Power Clean (raskas) Bar Over-Burpee (8min…
Planche progression 3x 40s ON, 20s OFF Hollow hold Handstand hold Arch hold
Back Squat Party Miehet aloituspaino 60 kg Naiset aloituspaino 25 kg Joka alkava minuutti 2 toistoa 1-10min painon lisäys 5kg per kierros 10 —》 painon lisäys 2.5kg per kierros Metcon Parin kanssa 42 – 30 – 18 Deadlift @100/70 Hspu 13 min cap
Strenght Emom + Core 30 Min Emom (10 Kierrosta) 3-6 Strict Hspu OR Dual KB strict Press + 8 – 12 Heavy KB Swing 3-6 Sandbag Over Shoulder (Or Power Clean) + 8 – 12 Push ups Easy Erg n. 45 sec *Sandbag 50/35kg Or Mod Heavy Power Clean n. 70-75% ¨Core¨ 1 min Sandbag…
Strict Hspu (max rep) Strict Pull up (max rep) *Vastus / skaalaus sen mukaan, että toistoja tulisi 5+ HSPU + PULL UP EMOM Accessory 3 settiä 10 (5+5) Heavy Seated KB Strict Press 20 – 25 Banded Tricep Push Down’ 10 Barbell Row 20 – 25 Banded Lat Pull Down