6.1 Sunnuntai
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
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
Bench / Floor Press 3×12 Pullup progressio 6×8 – 40s lepo sarjojen välissä 1x Max reps Ring Pushup 1min lepo 1x Max reps Ring Row
MAANANTAI Pullup 5×5 Parimetcon: 15min AMRAP: 50 Partner Wallball 10 Heavy Clean – 1 toisto vuorotellen. 50 Burpee 10 Heavy Clean Painonnostossa tempaus TIISTAI Shoulder Press & Back Squat 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 85% KESKIVIIKKO Ring Skills 10min AMRAP: 8 Toes to Bar 8 Power Snatch TORSTAI Clean…
¨Deload Week¨ 5 min Amrap Buy In: 120 Du / 200 Su 15 t2b 15 / 12 cal erg 5 min Rest 5 Min Amrap Buy In 120 Du / 200 Su ( max 2 min) 12 Pull up 12 / 9 Cal Erg 5 Min rest 5 min amrap Buy…
Handstand Pushup 8min AMRAP: 15 Overhead Squat 15 Weighted Situp
Snatch 5×2 2min Max effort Clean 2min Max effort Toes to Bar 2min Max effort Shoulder to Overhead 2min Max effort Pullup
Snatch tech + Snatch Complex 1 Hang Squat Snatch + 1 Low Hang Squat Snatch WOD 8 Min Amrap 10 Power Snatch 10 T2B 4 Min Rest 8 Min Amrap 10 Ohs 10 Pull Up / Ring Row