Teams Of Three
”Friday Club”
120 / 96 Cal Row
100 Box Jump Overs
100 Power Snatch 42.5/30
100 Thruster 42.5/30
100 Pull Up
100 Thruster 42.5/30
100 Sandbag Over Shoulder 50/35
100 Box Jump Overs
120 / 96 Cal Row
40 Min Cap
*Row Split 10/8 Cal
20 Synchro Burpee Box Over 60 Squat Clean @35/25 20 Synchro Burpee Box Over 50 Squat Clean @45/35 20 Synchro Burpee Box Over 40 Squat Clean @52.5/40 20 Synchro Burpee Box Over 30 Squat Clean @60/45 20 Synchro Burpee Box Over 20 Squat Clean @70/50 35 min Cap *Tanko aina maasta *Skaalaa Squat Clean =…
48 Min Every 3 min 4 kierrosta 3 min Erg 3 min Amrap 15 Sit Up 10 Air Squat 5 Box Jump Over 3 min Object Carry 3 min Amrap 5 Burpee + 10 Push up
Front Squat + Back Squat (viimeinen kerta) 1 + 2 @92.5-95% FS MAX x 4 Sets *Go Every 3:30 Metcon Death By PC + FS + STOH Every minute on the minute 1 Power Clean + X Front Squat + 1 STOH *X= Kierrosten lukumäärä *Etukyykyt lisääntyy aina 1:llä toistolla *Tanko 50/35
Working with Snatch + Ohs Sotts Press Ohs balance Metcon ”HardCore” 3 Rounds 20 medball twist 15 Toes Touches 10 Medball sit Up 30 Sec Hollow Hold 1 min rest välissä
MAANANTAI Every 90s for 15min Power Snatch + 2 Overhead Squat For time: 25 Cal Row 25 Burpee-Boxover 75cm – saa käyttää käsiä 25 Wallball 25 KB Swing 32/24kg 25 Goblet Squat 25 Medball Ground to Overhead TIISTAI Deadlift 7×3 @ 90% 4 supersarjaa 20 Reverse Lunge 30s Hollow Hold -Siirry liikkeestä toiseen ilman taukoa,…
Front Squat 4-4-4 75-85% 2-2-2 85-92.5% Go Every 2:30 Metcon 8 min Amrap 8 Power Clean 8 Front Squat 8 Stoh @60/40