18.7 Torstai
40 Min Emom
- 15/12 Cal Erg
2. 6 Sandbag Over shoulder
3. 8-12 Burpee Box Over
4. 6 Snatch @60/40
5. Rest
40 Min Emom
2. 6 Sandbag Over shoulder
3. 8-12 Burpee Box Over
4. 6 Snatch @60/40
5. Rest
Clean 10×2 – OTM 10-9-8-7-6-5-4-3-2-1 Front Squat (Tanko maasta) Bar over – Burpee
KEVYT VIIKKO MAANANTAI 20min -1 kierros vuorotellen 20-30 Double Under 5 Box Jump 3 Pullup 1 HSPU TIISTAI Clean technique 12min OTM 1: 30s Side Plank 2: 30s Side Plank 3: 1min Plank 4: Lepo KESKIVIIKKO Kipping technique 20min laadukasta liikettä 7+7 1-arm Ring Row 7+7 1-arm Press 7+7 Pistol Squat TORSTAI Gymnastics PERJANTAI 7x…
Pull Up 3 -3 -3 -3 / Pull Up Practice *Weighted *Yritä parantaa edellisiin 3n setteihin 4 X 10 Push Press @60/40 10 T2B *rest 60 sec ¨Pump¨ 30 Banded Row 30 Band Push Down 25 Banded Row 25 Band Push Down 20 Banded Row 20 Band Push Down 15 Banded Row 15 Band Push…
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
Pull Up *max rep Strict *pyri parantamaan viime viikosta tai ottamaan haastavampi skaalaus Emom x 8 min 30-60 DU 40%a max Strict Pull upeista Accessory 3 supersettiä A. 8 Bench Press 20-25 Banded Tricep Push Down +Max HS Hold B. 8 (4+4) Heavy KB One Arm Row 20-25 Band Face Pull +Max Chin Up Hold
Strenght Condition 32 min 8 Burpee Over Sandbag + 4 SandBag Over Shoulder OR Power Clean Easy Recovery Erg 12 Wallball + 4 Strict Press Easy Recovery Erg *Jos oot ninja niin Skaalaa Strict Press – – > Strict Hspu ”loppu jäähy” Tabata Hollow Rocks