19.5 Sunnuntai
45 min (3 kertaa)
5 min Erg
4 min Object Carry
3 Min Amrap
20 Du 10 Push Up
2 min Burpee
1 min Walking Lunge
*Toista 3 kertaa
*Syke 65-75 %
45 min (3 kertaa)
5 min Erg
4 min Object Carry
3 Min Amrap
20 Du 10 Push Up
2 min Burpee
1 min Walking Lunge
*Toista 3 kertaa
*Syke 65-75 %
30 min Running Clock 0 – 8 3 rounds 30 Push Press @30/20 30 Air Squats 8 – 11 Rest 11 – 19 3 Rounds 24 Push Press @45/30 24 Back Squats @45/30 19 – 22 Rest 22 – 30 3 Rounds 18 Push Press @52.5 / 35 18 Front Squat *8 min time cap…
T2B Technique A’la Laine Kipping Leg lift Tuck compression T2B 20 Min Corekimara 1)20 Banded Good Morning 2) 20 – 40 sec Superman Hold 3) 20 Tuck Ups 4) 20 – 40 sec Hollow Hold 5) rest 1 min
40 Min OTM 18/15/12 Cal erg (45-50 sec) 5-10 + 5 – 10 Single Arm Kb Swings 10 – 20 Push Ups 10 – 20 Box Jumps / Box Step Ups 10 – 20 Weighted Abmat Sit Ups / Abmat Sit ups *Tasainen / palauttava tahti
30 Min Amrap Pari A 60 DU’s 15/12 Cal Row 12 Goblet Squat 24/16 1 Deadlift @140/100 Pari B 9 Burpee Box Over 6 Hspu 3 Pull Up (Scale up to Strict C2B) 1 Deadlift @140/100
21 min amrap ”You Go I Go” 6 T2B 4 Dual Kb Snatch 2 Deadlift Acc. ”Building” Emom 12 min 3 Rounds 12-16 Dual KB Bench Press 12-16 Ring Row 60 Sec Almost Man Makers Rest
Deadlift 3×8 7min AMRAP: 8 Front Rack Reverse Lunge 12 KB Swing 18 Situp