Perjantai 14.2
3 x 8 Min Amrap With Partner
8 Min Amrap
Erg For Max Calories
2 min rest
8 Min Amrap
8 Pull Up
16 Thrusters @45/30
2 min rest
8 Min Amrap
1 Deadlift @160/110
5 Hspu
3 x 8 Min Amrap With Partner
8 Min Amrap
Erg For Max Calories
2 min rest
8 Min Amrap
8 Pull Up
16 Thrusters @45/30
2 min rest
8 Min Amrap
1 Deadlift @160/110
5 Hspu
52:min ”easy work” Syke Max 70 % maksimista
KEVYT VIIKKO MAANANTAI Snatch technique TIISTAI Kipping Parin kanssa 20min AMRAP 3 Burpee 4 Overhead Squat 5 Toes to Bar -1 kierros vuorotellen. KESKIVIIKKO Broad Jump Max Sitting Box Jump 5×5 Chest Slap Pushup 4×5-10 Medball Situp 4×6 TORSTAI Voimisteluhulluttelua a’la Jonipekka Korhonen PERJANTAI 8min AMRAP 3 Chest to Bar / Pullup 6 HSPU /…
Clean technique Kevyellä raudalla tekniikan siistimistä.
A. Karkelo osa 1 10 min 1 min on 1 min Off 8 Bar Over Burpees + Max Gtoh Rest 5 min B. 5 min max rep Squat Cleans @80/50 5 min rest C. 15 min Amrap 20 partner Wallball 10 Hspu
MAANANTAI Power Clean + Squat Clean 5x 1+1 ”Grace” 30 Clean & Jerk 60/40kg TIISTAI Kipping (Pullup & Toes to Bar) 10-8-6-4-2 Handstand Pushup 20-16-12-8-4 Burpee KESKIVIIKKO Deadlift 5×5 21-15-9 Front Squat Toes to Bar TORSTAI ILLALLA PAINONNOSTOLEIRI, AINOASTAAN AAMUWODI Snatch Pull + Hi-hang Snatch 5x 1+1 Tabata KB Swing Hollow Rock Air Squat PERJANTAI…
Tempo Squat *Valitse Front Tai Back 5×2 Rep + 3 High Box Jump 3sec alas 1 sec stoppi ja ylös @60-70% max Metcon Open 20.1 10 Rounds 8 Ground To Overhead @42.5/30 10 Bar Facing Burpees *15min Cap Ground To Overhead *Valitse itse C&J tai Power Snatch