Viikko 41
Treeni 1
Warm up
2 rounds
2:00 cardio (increase pace each round)
5 burpees
10 reverse lunge + trunk twist
14 scapula rolls
7 kb swings
7 Goblet squat

Strenght
Back Squat Training 7-5-3-7-5-3 reps
perform 8-12 "small kip" knee raises right after squats.
rest 2-3 min bwn sets

Perform second 7-5-3 bigger weights than first one.

Metcon
12 min amrap with partner
12/15 calories of cardio machine (toinen tekee, toinen lepää)
16 wall ball (alt time) (heitot vierekkäin "kopitteluna"
16 syncro plate oh lunges @5-10/10-15kg

Voit kommentoida alas kenen kanssa teit, mitä laitetta käytit ja tuloksen.

WOD
30min for quality (A,B,A,B.....)
A: row 3min
then 3 rounds
10 air squat
10 Ring row
10 sit up

B: bike/ski 3min
then 3 rounds
10 kb swing
10 worm push up
10 lunge

For time / KB weight 32kg/20kg
12 KB swings
12 KB snatches, alternating
3+3 TGU
600m run
5 rope climbs
12 box jumps 75cm/60cm
12 man maker push ups 2x22,5kg/2x15kg

3 kierrosta

8 romanialainen maastaveto tempausotteella, tempo 3110
8+8 maljakasakkakyykky, 30X0
45s lepo liikkeiden välillä

1-Part A

With a 14 minute running timer (starting from 0:00)
Min 00-09

For time:
10-9-8-7-6-5-4-3-2-1
Front Squat
Bar Facing Burpees

---

Min 09-14

Find max weight in 5 minutes for:
4 Deadlift + 3 Hang Clean + 2 Shoulder to Overhead

---

https://reppi.fi/events/9023afdb-3a61-11ed-938d-1f5cb5c2f66b

4 Sets Of 3 @ 75 - 80%

** 3 - 5 sec Isometric

• Each Rep hold for 3-5 seconds just below parallel.

4 Sets of 4 @ 75 - 80%

** 3-5 second Isometric

3 Rounds:

10 Glute Bridges
30 Second Glute Bridge Hold
10 Sit Ups
30 Second alternating Dumbbell Plank Rows

6x every 90s.
hang power snatch + snathc
@75% of 1 RM

A1 Planche Pushup 3x2+2 cl. (RP9)
A1b Box Jump to Drop Jump to 2nd Box Jump to Depth Jump x 6 (RPE8)
~2-3 min