2 x 15 min amrap + ¨core¨
15 min
400/300m erg
1 round cindy
15 Air Squat
10 Push Ups
5 Pull Up
15 min
20 Box Step Ups Or Jumps
1 Round
30m Object Carry
10 Burpees To Target
¨Core¨
8 x 30 sec On 15 sec Off (Alternating)
”Holleyman” 30 RFT 5 Wallball 3 HsPu 1 Power Clean @100/75 40 Min Cap
Front Squat + Back Squat 1 + 2 @90-92.5% FS MAX 4 Sets *Rest 3 min Metcon 12 min ”Macho Man” Every minute on the minute 3 Power Clean 3 Front Squat 3 Push Jerk RX = 82.5/60 *Haastava paino!
KEVYT VIIKKO MAANANTAI Clean technique TIISTAI Gymnastics 12min On the minute: Parittomat: 5 Overhead Squat Parilliset: 5-7 Handstand Pushup KESKIVIIKKO Jerk technique TORSTAI Kipping (Pullup / Toes to Bar) 16min On the minute: Parittomat: 30s Hollow Hold Parilliset: Double / Triple Under -harjoittelua PERJANTAI Snatch technique
35 min Window _____________________________________ 20 Rounds (10 per person) 8 Bar Facing Burpees 6 Hang Power Snatches 4 C2B / Pull Ups / Jumping Pull Ups ______________________________________ 160 / 130 Cal Erg *Ensin 20 kierrosta *1 kierros vuorotellen *Kierrosten jälkeen ergo-ralli
40 Min active recovery amrap @60-70 Hr max 30 / 24 Cal Erg 4 x Bear Complex 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press @tyhjä tanko / max 40 % Push Press Maxista 30/24 Cal Erg 4 Kierrosta 3 Strict Pull Up 6 Push Up 9 Air…
Front Squat 10-8-6-4-2-4-6-8-10 3 RFT: 10 Front Rack Lunge 10 Bar-over Burpee