20.-24.11.2017

ByKaro Hakkarainen

KEVYT VIIKKO

MAANANTAI
Peruskuntoharjoitus matalilla sykkeillä
3 kierrosta (48min)
4min Row / Bike
4min Jump Rope
4min AMRAP Bear Complex tyhjälla tangolla (Power Clean – Front Squat – Shoulder to Overhead – Back Squat – Shoulder to Overhead)
4min AMRAP 3 Burpee + 6 Situp

TIISTAI
Box Squat 5-4-3-2-1
-Kevyempi kuorma, räjähtävät toistot.

Parin kanssa, 10 RFT (5 / hlö)
1 kierros vuorotellen
30 Double Under
15 Power Snatch 30/20kg
20min cap

KESKIVIIKKO
Ring Skills

15min kiva hiki
5 Strict Pullup
10 Medball Clean
15 Situp

TORSTAI
Vertical Jump Max

Sitting Box Jump TAI Kneeling Jump
3×3-5

20min OTM
1: Valitse itse
2: Valitse itse

PERJANTAI
80 Air Squat
80 KB Swing 24/16kg
60 Box Jump
60 Double Under
40 Pullup / Ring Row
40 Pushup
20 Clean & Jerk 60/40kg
20 Bar Over Burpee
40min cap

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