15 Min Amrap
Parin kanssa
A. L – Sit hold
B. Max Unbroken HsPu / Unbroken Push Up
5 Min Rest
15 Min Amrap
A. Double Kettlebell Overhead Hold
B. Max Rep Unbroken Pull up / Ub Ring Row
—> liikkeet vaihtuvat kun toinen irrottaa pidosta tai esim liike hspussa tai punnerruksissa loppuu
MAANANTAI 25min aikana 10x 3 Snatch 6 Toes to Bar 9 Burpee -Loppuaika aikaa etsiä 1RM Snatch TIISTAI Gymnastics 21min OTM 1: 10-15 Wallball 2: 6 Box Step Over 3: 15-20 KB Swing KESKIVIIKKO Back Squat 5 @ 75% 3 @ 85% Max reps @ 95% 3 RFT: 10 KB/DB Hang Squat Snatch L 5…
¨Deload Week¨ 5 min Amrap Buy In: 120 Du / 200 Su 15 t2b 15 / 12 cal erg 5 min Rest 5 Min Amrap Buy In 120 Du / 200 Su ( max 2 min) 12 Pull up 12 / 9 Cal Erg 5 Min rest 5 min amrap Buy…
Pistol Squat Pullup progressio 4×9 – 40s lepo sarjojen välissä 30-25-20-15-10-5 Wallball Double Under
Pullup max reps Push Press + Split Jerk 5x 1+4 4min AMRAP: 21-15-9 KB Swing Burpee
3×10 min Skill Work 10 min emom 45 sec Easy / moderate Erg 1-10 rep Barbell Movement / Practice Of Your Choice (Ohs, Snatch, Clean tms) 4 min rest 10 min Emom 45 sec Easy / Moderate Erg 1-10 rep Gymnastic Movement / Practice Of Your Choice (Pull up, C2B, T2B, Mu, Hspu tms) 4…
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…