3.5 Perjantai
Pari Metcon
40 Min Cap 30 sec ON 30 sec OFF
1500 / 1200 m Row
100 Box Over Anyhow
80 KB Snatch
60 Back Squat @70/50 (n. 50-60%max)
40 Burpee To Target
60 Back Squat
80 KB Snatch
100 Box Over Anyhow
1500 / 1200 m Row
Pari Metcon
40 Min Cap 30 sec ON 30 sec OFF
1500 / 1200 m Row
100 Box Over Anyhow
80 KB Snatch
60 Back Squat @70/50 (n. 50-60%max)
40 Burpee To Target
60 Back Squat
80 KB Snatch
100 Box Over Anyhow
1500 / 1200 m Row
30 Rounds For Time 10 Air Squat 3 Bar Face Burpee 1 Snatch @60/40
Loppiaistanhu 20 min Emom 1. 15/12 Cal Erg 2. 8-12 Burpee To Target 5 Min Rest 20 Min (4x5min) 2 kierrosta 5 Min Amrap Cindy 5 Min Amrap 15 Sit Up 10 Box Step Over 5 Double Kb Push Press Syke Max 75% maksimista
30 Min Window 27 – 21 – 15 Bench Presses @60/40 T2B -rest 3 min 21 – 15 – 9 Bench Presses @70/45 T2B -rest 3 min 15 – 12 – 9 Bench Presses @80/50 T2B Rest of The Time Max Rep Bench Presses @100/55 *Go Floor Press jos tarve *Scale T2B –> K2E –>…
MAANANTAI Power Clean + 2 Hang Power Clean -Etsi raskas rauta 21-18-15-12-9-6-3 Vertical KB Swing KB Squat 12min timecap Painonnostossa tempaus TIISTAI Weighted Pullup 5×3 4 RFT: 12 Pushup 10 Burpee 8 Hang Clean 10min timecap KESKIVIIKKO Overhead Squat 3×6 Back Squat 3×7 5 RFT: 5 Deadlift 20 Double Under 8min timecap TORSTAI Floor Press…
10 Min Gymnastic Practice Valitse jokin harjoiteltava liike T2B, Hspu tms. Metcon Open 20.2 variaatio 20 Min Amrap ¨RX¨ 4 KB / Dumbell Thrusters 6 T2B 24 Double Unders ¨Scaled¨ 4 KB / Dumbell Thruster 6 Hanging Knee Raise 24 Single Unders
HOJ! TÄNÄÄN EI OHJATTUA TUNTIA! Alla treeni jonka voi käydä tekemässä 😎 BUY IN 250 DU / 500 SU 10 kierrosta 5 Pull Up 10 Push up 15 Air Squat 5 Hspu 10 Burpee to target 15 Sit Up CASH OUT 1000/750 m row