7 rounds for time:

7 Handstand push-ups
7 Thrusters @ 60/40kg
7 Knees to elbows
7 Deadlifts @ 110/70kg
7 Burpees
7 Kettlebell swings @ 32/24kg
7 Pull-ups

Time Cap 45min

50 cal row
50 wall ball
50 back extension
50 push press
50 squat
50 slam ball
50 KB-swing (high)
50 jumping pull-ups/ ring row
50 box jump
50 sit-up
50 burpee
50 DU
Time cap 50 min.

12min AMRAP
squat clean & jerk
1-1, 2-2, 3-3, 4-4, 5-5........

• Body-weight back-squat ladder
• Rest 5 minutes
• 3/4 body-weight push-press ladder
• Rest 5 minutes
• 1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

3 rounds
3 x Hang Squat Clean ("go heavy or go home")

5 rounds
7 x Front Squat (same weight all sets)

21-15-9 of:
TTB
Burpees
Power Snatch 35kg/25kg
Box Jump

4 rounds

9 burpee box overs
12 pull-ups
15 KB swing 24kg

Time cap 12min

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon(14)
3rds
400m run
10 hspu-modify as needed

Metcon-comp(14)
3rds
400m run
12 deficit hspu

afterburner
5x5-10-15 suicide

Finisher
2 min couch stretch
25 scap push ups
25 band pull aparts

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 cleans

Metcon/Metcon-comp
Clean
Start with 40% of your one rep max. Add ten pounds every minute until failure. The workout is complete when you fail the lift.

afterburner
5x200m row or run sprints-rest equals work.

Finisher
2 min hamstring stretch per
2 min sh distraction
60 sec l hang

14min AMRAP:
15 KBS 32/24kg
30 DU
15 V-ups
30 STOH 45/35kg or 35/30kg (should be able to do sets of 10)

Kehäkalenteri 7.12.2016

27 kyykkyä!

Suorita omaan tahtiin 27 ilmakyykkyä. Tee ensin normaali ilmakyykky alkutestinä ja toista testi harjoituksen lopussa. Huomaa ero!

Homman juju on siinä että jokaisen kyykyn pitää olla erilainen (poislukien alku- ja lopputesti) eli vaihtele jalkojen leveyttä ja asentoa. Voit työstää esim. kapeimmasta mahdollisesta kyykystä maksimileveyteen jne. Voit kääntää varpaita ulos ja sisään, hulluttele. Älä kuitenkaan runttaa väkisin.