24.2 Maanantai
Front Squat
3×3 @105-115% 5rm
+ 1x max reps @100% 5rm
*Viime viikkoon 2.5-5kg lisää
Wod
Every 90 sec x 10
30 sec max rep Bar Over Burpees
3 Hang Power Clean
1 Jerk
*Build Heavy
Front Squat
3×3 @105-115% 5rm
+ 1x max reps @100% 5rm
*Viime viikkoon 2.5-5kg lisää
Wod
Every 90 sec x 10
30 sec max rep Bar Over Burpees
3 Hang Power Clean
1 Jerk
*Build Heavy
MAANANTAI 18min OT2M 1: 2-5 Muscle Up TAI 2-3 Muscle Up Pregression + 2-3 Ring Dip 2: 45-60s Handstand Hold 3: 3x 15-20s L-Sit 15min OTM: 1: Row 250m 2: 10 Burpee-Boxover 3: Lepo TIISTAI Power Clean & Jerk 1RM 3RFT: 10 Chest to Bar / Pullup 20 Pushup 30 Air Squat 10min timecap KESKIVIIKKO…
MAANANTAI Jerk 3-2-1 ”Rakkaudella Karjalasta laji 3” 15-12-9 Shoulder to Overhead 52,5/35kg Bar Over Burpee Pullup 10min cap TIISTAI 32min OTM 1: 12 KB Swing 2: 6 HSPU 3: 12 Box Jump 4: 6 Toes to Bar KESKIVIIKKO Gymnastics 20min AMRAP 30 Jumping Lunge 15 Pushup 30 Situp 15 Ring Row TORSTAI Snatch technique PERJANTAI…
For Time 30 Pull Up / Max Rep In 5 mins *Scale To Mahd. haastava Banded Pull Ups Or Ring Row *5 min Cap 20 Min Amrap 12 Wallball 6 T2B 3 Hspu 1 Bench Or Floor Press @100/60 *Scale T2B –> K2E / K2R –> V-Up *Scale Hspu –> Dual Kb Strict Presses –>…
24.11.2014 Deadlift 4×4 22-16-10 Weighted Stepup KB Swing (raskas)
Clean 5×1 9min AMRAP: 2,4,6,8,10…. Clean Box Jump
30 Rounds For Time 10 Air Squat 3 Bar Face Burpee 1 Snatch @60/40