45 Min Easy Work
3 Min erg
3 Min ¨Cindy¨ (9-6-3)
3 Min Object Carry
3 Min ¨Bear Complex¨
3 Min Movement Of Your Choice
¨Cindy¨ = 9 Air Squat 6 Push Up 3 Pull Up
¨Bear Complex = 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press
*suorita Bear Complex valitsemallasi objectilla. Ei tangolla!
Handstand Push up / Push Up Progression Hspu jo hallussa 10 min Emom 3-6 HSPUS Push Up Progression = 10 min Emom 3-8 Standard Push Ups WOD ¨Lynne¨ 5 x Max Rep Bench Presses + Max Rep Unbroken Pull ups / Ring Rows *RX Bench Press @Bodyweight *Rest ~3min between sets
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…
Kestävyyskyykky progressio osa 1 Front Squat + Back Squat 7 + 13 reps *@60% Front Squat Maxista *Go Every 4 min For Time 5 Rounds 5 C&J @80/55 15 Box Jump Overs @60/40 *12 min cap
MAANANTAI Power Clean + Squat Clean 5x 1+1 – Kyllä, sama setti tehtiin viime viikolla, pyri lisäämään rautaa viime kertaan verrattuna. 10min AMRAP: 10 Deadlift 5 Hang Clean 10 Front Squat TIISTAI Handstand 3 RFT: 10 KB Shoulder to Overhead vasen 10 KB Shoulder to Overhead oikea 20 Pullup KESKIVIIKKO Deadlift 4×4 12min OTM: 1:…
Pull Up Progressio 1 – 1 -1 -1 *Weighted !!! *Yritä parantaa viime viikkoon *Go Every 2 min Acc. 3X (24min) 1 min max rep Bench press @50-60% 1 min rest 1 min max banded row 1 min rest 1 min max Dual Kb Strict Press 1 min rest 1 min max L-Hang 1 min…
Power Clean Technique 3 x 2 sec pause säärellä, polven alla, polven päällä 10 Min Emom 1 Power Clean (GOOD FORM) ¨Core + accessory¨ 3 Kierrosta 10 KB tempo Taters 30 sec Superman Hold 20 Tuck Ups 30 Sec Hollow Hold