Partners
40 MIN WINDOW
50/40 Cal Erg
50 Front Squat @50/35
40 Box Jump Over
40 T2B
30 Clean & Jerk @50/35
30 Bar Over Burpee
200 Du´s / 600 Su
30 Bar Over Burpee
30 Clean & Jerk
40 T2B
40 Box Jump Over
50 Front Squat
50/40 Cal Erg
Hspu 5 x Max rep strict hspu *3 min rest *max 1 abmat **hsput jalat boksilla Metcon Every 3 min x 5 12 KB Snatch (6+6) 18 Box Jump Overs
MAANANTAI Clean & Jerk technique TIISTAI Gymnastics KESKIVIIKKO 48min matalilla sykkeillä 300m Row / 600m Assault Bike 10+10 1-arm Overhead squat 100 Jump Rope 10+10 1-leg Deadlift 50 Box step over 10+10 1-arm Thruster TORSTAI 2000m Row for time PERJANTAI Parin kanssa 25 Synchro Burpee 50 Power Snatch 35/25kg 50 Thruster 35/25 25 Synchro Burpee…
Strenght Condition 32 min 8 Burpee Over Sandbag + 4 SandBag Over Shoulder OR Power Clean Easy Recovery Erg 12 Wallball + 4 Strict Press Easy Recovery Erg *Jos oot ninja niin Skaalaa Strict Press – – > Strict Hspu ”loppu jäähy” Tabata Hollow Rocks
Push Press 10-8-6-4-2-4-6-8-10 Pullup progressio 6×7 – 40s lepo sarjojen välissä 3 rounds, 40s ON, 20s OFF Handstand Hold Hands & Feet Hollow Hold Superman Hold
Back Squat 2 x 10 @60% *rest 2 min setin välissä Metcon 20 min Amrap Parin kanssa (1kierros vuorotellen) 10/8 Cal Erg 6 Hang Squat Clean @60/40 4 Bar Facing Burpee
Deadlift + Shoulder Press Test 10 Min To Find 1 rep max Shoulder Press 10 Min To Find 1 rep max Deadlift ”Core” 3 x 30 sec Plank Hold 30 sec Sinlge Leg V-ups 30 Sec Plank Hold 30 sec Hollow Rocks 30 sec Plank Hold 1 Min rest