6.2 Keskiviikko

MAANANTAI 30min aikana 30 rounds 3 HSPU 2 Bar Over Burpee 1 Power Clean -Loppuaika etsi Power Clean 1RM TIISTAI Gymnastics 15min AMRAP 60 Double Under 30 Air Squat 30 Situp 15 Pushup KESKIVIIKKO Back Squat 3×5 @ 50% -Nopeus! 10min OTM 10 KB Swing 32/24kg + 6 Box Jump 60/50cm TORSTAI Bench Press 10-8-6-4-2…

Erg Condition 30 Min For Max Meter Or Cal With Partner Every split 8 X Partner Over And Under *Split Every 1:00,1:30,2:00 3:00, 4:30 Tms *80-85% Teho ”Core” Tabata Mountain Climbers

¨Power Intervals¨ 90 sec On 90 sec Off x 10 (30min) A. 15/12 Cal Erg + Max Rep Wallballs B. 15 Dual Kb Snatches + Max Rep T2B A ja B osio vuorotellen

Parin kanssa 8 x 3  min amrap 1 min rest välissä OSIO 1 3 Min amrap A) 6 HsPu Or Dual KB STOH or Push Ups B) Max Rep Box Jump 1 min rest OSIO 2 3 Min amrap A) 5 Squat Clean @70/50 B) Max Rep Burpee (tavoite 5+) 1 min rest Tulos =…

Gymnastick Ring Dip + HsPu 4 x 4-6 Ring Dip + 4-8 HsPu Skaalauksena kuminauha TAI 4 x 8-10 Diamond Push Up + 8-10 Double KB Press Metcon 20 Min Emom 1. 21/18/15 Cal Row 2. 3 Power Clean @75-80%  

Front Squat 5 rm *Find Heavy 5 rep Front Squat 10 Bar Facing Burpees 15 Power Clean 15 Stoh 10 Bar Facing Burpees 12 Power Clean 12 Stoh 10 Bar Facing Burpees 9 Power Clean 9 Stoh 10 Bar Facing Burpees 15 min cap RX 60/40