26.11.2014
26.11.2014
5x 2 Power Clean + 1 Front Squat + 1 Jerk
14min On the Minute
Parittomat: 5 Hang Clean + 10 Air Squat + Max effort Double Under
Parilliset: Lepo
26.11.2014
5x 2 Power Clean + 1 Front Squat + 1 Jerk
14min On the Minute
Parittomat: 5 Hang Clean + 10 Air Squat + Max effort Double Under
Parilliset: Lepo
Work Your Weakness / Wall Of Goals! *15-20 min *Valitse itse mitä haluat kehittää *pull up, kipping, hspu, handstand, du tms Metcon Parin kanssa 12 min Amrap 1 Hspu 1 Pull Up 2 Hspu 2 Pull Up 3 Hspu 3 Pull Up ….. *Lisää yksi toisto aina per kierros *Go Strict! (Jos mahdollista) *Toistot voi…
25.11.2014 Push Press 4×4 3x 1min Max effort Pullup/Ring Row 1min Max effort Shoulder to Overhead 70% of 4×4 1min Plank Hold 1min rest
Strenght Emom + Core 30 Min Emom (10 Kierrosta) 3-6 Strict Hspu OR Dual KB strict Press + 8 – 12 Heavy KB Swing 3-6 Sandbag Over Shoulder (Or Power Clean) + 8 – 12 Push ups Easy Erg n. 45 sec *Sandbag 50/35kg Or Mod Heavy Power Clean n. 70-75% ¨Core¨ 1 min Sandbag…
Pistol Squat Pullup progressio 4×9 – 40s lepo sarjojen välissä 30-25-20-15-10-5 Wallball Double Under
50 Min Basic Work 5 kierrosta 2 Min Object Carry 2 Min Assblaster *Assblaster = 1 Air Squat + 1 Lunge R + 1 Lunge L 2 Min Erg 2 Min 10 Push Ups + 10 Sit Ups 2 Min Box Step Ups
45min OTM – matalilla sykkeillä1: Row/Bike/Ski2: 10-15 KB Swing3: 20-30 Air Squat4: 5-15 Burpee5: Lepo