19.1 Lauantai

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  

MAANANTAI Thruster 5×3 8min AMRAP: 5 Snatch 10 Bar-Over Burpee Painonnostossa rinnalleveto TIISTAI Pullup 5×2 6 rounds: 10 Handstand Pushup / Pushup 15 Wallball 20 KB Swing -Lepää 1min jokaisen kierroksen jälkeen. Pyri suorittamaan jokainen kierros samaa vauhtia. (20min cap) KESKIVIIKKO Deadlift 3×6 14min, 0:30 ON, 0:30 OFF (7 rounds) Boxover Toes to Bar TORSTAI…

Squat Clean Emom x 12 min 3 rep 70% 2 rep 75% 1 rep 80% rest 3 rep 70% 2 rep 75% 1 rep 80% rest 1 rep @80-90% 1 rep @max 1 rep @max 1 rep @max Prosentit suuntaa antavia, mutta lopussa tarkoitus kivuta päivän maksimiin Jätä myös suosiolla 3 rep toistot perus metcon…

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…

TEST WEEK! Squat Test 1 RM Front Squat and 1 RM Back Squat 1+1 @80% FS max 1+1 @85% 1+1 @90% 1 @95% 1 @100-105% Back Squat After Front Squat Fails WOD 3 Rounds 20 Bar Over Burpee 15 Deadlift 10 Hang Squat Clean 5 STOH *Rest 1 min After 1 Round 2 min After…

20 Min Amrap 30/24 Cal Erg 24 Wallball @9/6 18 KB Snatch (alternating) @24/16 12 T2B / K2E Accessory 9 Min Emom 3-6 Strict Hspu OR Negative Hspu Or Hs Hold (max 30 sec) 3-6 Strict Pull Up OR Strict Banded Pull Up OR Pull Up Negatives (max 30 sec) 15 – 30 sec L-sit…