26.10 Perjantai
Parin kanssa
100 Box Jump Over
50 Power Clean
100 Partner Wallball
50 Push Jerk
100 Partner Wallball
50 Power Snatch
100 Box Jump over
Rx = 60 / 40
40 min cap
Parin kanssa
100 Box Jump Over
50 Power Clean
100 Partner Wallball
50 Push Jerk
100 Partner Wallball
50 Power Snatch
100 Box Jump over
Rx = 60 / 40
40 min cap
MAANANTAI Clean Pull + Hang Clean -etsi raskas 40 Wallball 40 KB Squat 30 Wallball 30 KB Clean & Jerk – vuorokäsin 20 Wallball 20 KB Snatch – vuorokäsin 14min cap TIISTAI 3x (12min) 30s Max reps Pushup 30s lepo 30s Max reps V-Up 30s lepo 30s (weighted) Back Hold on Boxes 1:30 lepo 3x…
30 min Quality Work 500/400m erg (Bike 1000/750) 10 + 10 One Arm Ring Rows 20 Kb Swings 10 + 10 Lunges 20 Push Ups (Or 10 Strict Hspu if capable) ¨Core¨ 3 sets 1 min alternate V-Ups 1 Min Max Hollow Hold 1 min rest
1 Power Clean + 1 Squat Clean Every 2 min x 6 @80% Cleanista Every 20 Min A: 4 Bar Over Burpee + 4 Thruster @50/35 B: 8 Power Clean + 8 Air Squat
Pause Back TAI Front Squat 5×3 @60-65% Max + 3 High Box Jump *valitse itsellesi haastavampi kyykky *3 sec pause pohjassa Metcon ”Chief” 5X 3min amrap 3 Power Clean @80/60 6 Push Up 9 Air Squat 1 min rest amrapin jälkeen *tasaista työtä *liiku n. 80-85 % teholla
Front Squat 3×12 3 RFT: 20 Pistol Squat 0:30 L-sit 20 1-legged Deadlift
40 Min active recovery amrap @60-70 Hr max 30 / 24 Cal Erg 4 x Bear Complex 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press @tyhjä tanko / max 40 % Push Press Maxista 30/24 Cal Erg 4 Kierrosta 3 Strict Pull Up 6 Push Up 9 Air…