18.7 Torstai

Strict Pull Up Progression Strict Pull Up 6 x 6 Metcon 3 x 3 Min Amrap 21 Thruster @45/30 Max Rep T2B / Knee Raise 3 min rest 18 Thruster 45/30 Max rep Pull up / Jumping Pull Up @45/30 3 min rest 15 Thruster @45/30 Max Rep C2B / Jumping C2B

DL 2@60% 2@70% 2@80% 2@85% 2@90% 2@92.5-95% *Go Every 2min Press 3×2 @87.5-90% *Go Every 2 min Every 30sec x 20 (10min) 2 Bar Face Burpee + 1 Cluster @mod heavy

24.11.2014 Deadlift 4×4 22-16-10 Weighted Stepup KB Swing (raskas)

2 x 18 min amrap 18 min amrap Max Meters Erg *Every 500/400m Perform 1 round 15 Air Squat 10 (5+5) Dumbell Hang Clean + Jerk 5 Burpees 1 – 2 min rest / siirtymä 18 min amrap Max Meter Object Carry *Every 90meter perform 1 round 15 Box Jump Overs Or Box Step Overs…

Row 10 x 75 sec ON 2 min OFF 30 sec max Cal Row + Max Rep KB Swing @24/16 30 sec mac Cal Row + Max Burpee Box Jump Overs Tavoite Kaloreissa M 10 -15 Cal N 6-12 Swing 15-25 BBJO 8-16 ¨Core¨ 5 min (30sec On 30sec Off) 10 Tuck Ups + Hollow…

MAANANTAI 18min OT2M 1: 2-5 Muscle Up TAI 2-3 Muscle Up Pregression + 2-3 Ring Dip 2: 45-60s Handstand Hold 3: 3x 15-20s L-Sit 15min OTM: 1: Row 250m 2: 10 Burpee-Boxover 3: Lepo TIISTAI Power Clean & Jerk 1RM 3RFT: 10 Chest to Bar / Pullup 20 Pushup 30 Air Squat 10min timecap KESKIVIIKKO…