28.10 Sunnuntai

Back Squat + Front Squat Emom x 12 1. 3 Back Squat 2. 1 Front Squat @80% FS MAX For Time 30 Burpee Box Jump 30 Double Kb Hang Power Clean @24/16 30 Double Kb Front Squat 30 Double Kb STOH 30 Burpee Box Jump 13 min Cap

KEVYT VIIKKO MAANANTAI Snatch technique TIISTAI Hang Power Clean 4×2-3 – räjähtäviä toistoja Barbell Jump 3×1+1+1 3x 12 Hollow Rock 10 V-Up ei taukoa KESKIVIIKKO Jerk technique TORSTAI Kipping 20min OTM 1: Handstand – vapaa, seinää vasten, päälläseisonta, oman tason mukaan. 2: 0:20-0:30 Support Hold 3: 0:30-0:40 Hollow Rock PERJANTAI Parin kanssa 50 Boxjump 50…

23.10.2014 Kipping 4 rounds, 40s ON, 20s OFF Handstand hold Hollow hold Arch hold

Parin kanssa 8 min Amrap 50 Back Squat @60/40 50 Back Squat @80/55 + Max Rep Back Squat @100/70 -2 min rest 8 min amrap 50 Burpee 50 Bar Over Burpee + Max rep Burpee Box Overs -2 min rest 8 min amrap 50 Push Press @50/35 50 Push Press @60/40 + Max Rep Hspu´s…

You Go I Go 42 – 30 – 18 Fatbar Deadlift @88/68 Hspu *Skaalaa Hr Push Up 42 – 30 – 18 SandBag Over Shoulder @50/35 Burpee Over Sandbag 42 – 30 – 18 Dual Kb Thruster @2×20 / 2×12 Pull Up / Ring Row 35 Min Cap

16 Min Amrap 75m Object Carry + 10 Burpee To Target + 20 KB HangC+Jerk + 30 Air Squat 16 Min Amrap 500/400 m Erg + 10 Push Up + 10 Thruster + 20 Lunge (Tyhjä tanko) + CoreKimara A´la Laine