3.10 Torstai

21.11.2014 Push Press 3×5   20min OTM: 1: 30s Burpee 2: 5 Deadlift 3: 30s Burpee 4: 20s Hollow Hold

2 Min On 2 Min Off x 8 A. 2 min Amrap 5 Dual Kb Burpee Box Step Overs 10 Dual Kb C&J B. 2 Min Amrap 3 Squat Clean @70/50 9/7 Cal Erg (Go Bike, Ski Or Ab If Possible)

20.8 Maanantai  ”Big Clean Complex” Every 4 min x 6 Round (0:00,4:00,8:00,12:00,16:00,20:00) Hi Hang Squat Clean  + Hang Squat Clean + Squat Clean + Push Press + Hi Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + Hi Hang Squat Clean + Hang Squat Clean + Split Jerk Build Heavy…

MAANANTAI Pause Snatch 6×2 8min AMRAP 3,6,9,12… Thruster 45/30kg Toes to Bar TIISTAI Strict HSPU 5×2 15-12-9 Pullup Bar Over Burpee Squat Clean 60/40kg 15min cap KESKIVIIKKO Every 1:30 for 8 rounds 5 Front Squat @ 70-75% 3x 1min Row / Assault 1min Box Over Jump 1min KB Swing 1min lepo TORSTAI Strict Pullup 5×2…

21.11.2014 Push Press 3×5   20min OTM: 1: 30s Burpee 2: 5 Deadlift 3: 30s Burpee 4: 20s Hollow Hold

2 Min On 2 Min Off x 8 A. 2 min Amrap 5 Dual Kb Burpee Box Step Overs 10 Dual Kb C&J B. 2 Min Amrap 3 Squat Clean @70/50 9/7 Cal Erg (Go Bike, Ski Or Ab If Possible)

20.8 Maanantai  ”Big Clean Complex” Every 4 min x 6 Round (0:00,4:00,8:00,12:00,16:00,20:00) Hi Hang Squat Clean  + Hang Squat Clean + Squat Clean + Push Press + Hi Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + Hi Hang Squat Clean + Hang Squat Clean + Split Jerk Build Heavy…

MAANANTAI Pause Snatch 6×2 8min AMRAP 3,6,9,12… Thruster 45/30kg Toes to Bar TIISTAI Strict HSPU 5×2 15-12-9 Pullup Bar Over Burpee Squat Clean 60/40kg 15min cap KESKIVIIKKO Every 1:30 for 8 rounds 5 Front Squat @ 70-75% 3x 1min Row / Assault 1min Box Over Jump 1min KB Swing 1min lepo TORSTAI Strict Pullup 5×2…

¨Batman ja Robin¨ 30 min Amrap Partner A run 400m – Partner B Amrap Power Snatch @40/30 Partner A run 400m – Partner B Amrap Bar Over Burpee Partner A run 400m – Partner B Amrap Back Squat @50/35 Partner A run 400m – Partner B Amrap T2B *Osat vaihtuu aina juoksun jälkeen *Skaalaa …