3.6 Maanantai
Front Squat
4×4@80%
*rest 2 min
2×6+6
Front Rack Lunge @mod heavy
Metcon
For Time
100 Burpee
Front Squat
4×4@80%
*rest 2 min
2×6+6
Front Rack Lunge @mod heavy
Metcon
For Time
100 Burpee
MAANANTAI Open 17.4 eli 16.4 13min AMRAP 55 Deadlift 102/70 55 Wallball 55 Cal Row 55 HSPU TIISTAI Bench Press 5×4 10min AMRAP 30 Double Under 15 Push Press 42,5/30kg KESKIVIIKKO Back Squat Etsi raskas 5 Sumo Deadlift 3×12 Bulgarian Split Squat 3×6+6 5min L-Hang kerrytä TORSTAI HSPU 5×5 1x max kipping Weighted Pullup 5×5…
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 –>…
Active Recovery / Technique Skill: Kipping / Butterfly 21 min Emom Hang Pull up Bar 15-30sec 20-25 sit up 30 sec Hollow hold
Deadlift 6×2 @80% Max *Go Every 2 min *Pysäytä tanko aina ennen uutta toistoa Metcon ¨Fancy¨ 5 Rounds For Time 400 m Run 15 Squat Clean @45/30 *Skaalaa (tarvittaessa) juoksu = 500/400m row Time Cap 24min
”Deload Week” (paitsi Torstai 😎) Front Squat 6×2 @55-60% 3 sec pause pohjassa Räjähtävästi ja suorassa ylös! 15 min amrap 5 Burpee 5 Box Step Up (weighted) Voit ottaa esim 2 kahvakuulaa, lintin tms
2 Kierrosta 5 Min Burpees 5 Min Amrap 12 Air Squat 9 Sit Up 6 Push Up 5 Min Erg 5 Min Amrap 60 m Object Carry (Bear Hug or Farmer) + 10 Push Press @45/30