27.6.-1.7.2016
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
Front Squat 3×1
1×15
2x (12min)
1min max reps Burpee Boxjump
0:30 lepo
1min max reps Hang Power Clean
0:30 lepo
1min max reps Handstand Pushup
0:30 lepo
1min max reps KB Reverse Lunge
0:30 lepo
TORSTAI
Push Press 3×3
Aikaa vastaan
100 KB Swing
-aina kun lasket kuulan maahan, suorita 5 Burpeeta
PERJANTAI
Treeni suoritetaan Kyrönniemen kentällä. Säävaraus: Sateen sattuessa treenaamme sateella.
800m Run
50 Air Squat
50 Situp
800m Run
40 Air Squat
40 Situp
800m Run
30 Air Squat
30 Situp
800m Run
20 Air Squat
20 Situp
800m Run
10 Air Squat
10 Situp
50min timecap