Kapea penkki ”Max5”
-eli nousu kovaan vitoseen, ei fail!!!
-6-7 noususarjaa

Kapea penkki Amrap
-vähennän noin 25% painoa Max5:sta

Facepulls 4x15 / käsi
-yhdellä kädellä

Keskitetty vasarakääntö 3x10-15 / käsi

Monday

Focus: Back Squat 5x3

Metcon: “Kiki No Likey”

20 min AMRAP

Buy In – 1 mile Run

12 Wall Balls (20/14)

9 Atomic Sit Ups (Rx+ GHD)

Score: Heaviest Back Squat/ Rounds+Reps

Voima
E3MOM, 4rds
Push up (matala tanko) 6-10

WOD
For time, with partner
You go, I go
Ergo 50cal
Air squat x 50
KB Swing x 50​
+
5 synchro up down

Deadlift ( Stop´n go )

4-4-4-2-2-2

Go Every 3:00

EMOM 10 ( Work 0:40 / Rest 0:20 )

1 Minute : Bike Calories
2 Minute : Row Calories

Score : Total Calories

Alternating between Seated Shoulder Press & Strict Pull-Ups ( 5 Rounds )

Seated Shoulder Press 6-4-3-2-1
Strict Pull-Ups 2-2-2-2-2

Go Every 2:00 ( Total 20:00 )

Warm Up
2 rounds
1.5 min air bike
10-15m R/L single arm kb bottom up carrying (käsi 90 asteen kulmassa) 12&16kg
30-45s hanging from pull up bar (myötä/vastaote)
30-45s ring push up plank hold
then 2 times through
5 romanian deadlifts
5 hang muscle clean
5 1&1/4 front squats
5 push press
then 2 times through
5 hang squat cleans
3 split jerk, pause in catch 2 sec

Strenght
5x3 Squat clean + Split Jerk @60-80% of 1rm clean&jerk (should fee that there is 2 reps in tank)
rest 2-3 min bwn set
Sledge Push For Load 4x20m, building to heavy but not max. Keep speed walking
rest 2-3 min bwn sets

Metcon
Emom 20
1) Air bike x 10/8 calories (cap 45sec)
2) weighted box step overs x 8 reps @rx dumbbells (muista peukalolukko kun kannat painoja)
3) Air bike x 10/8 calories (cap 45sec)
4) db snatches x 8-12 reps @rx or rx + dumbbell
you can do this workout also with bike erg and take 12/10 calories then, will be a bit easier for breathing.

✨️🎀✨️🎈✨️🧸

AMRAP21 in teams of 3:
3-9 wall walk / feet on box wall walk
15 double push up manmaker (2x15 / 2x10)
21 burpee box get over (60/50)

RPE 8.

Jos teet 2hlön ryhmissä:
- Toistot 2-6, 10, 14 ja kierrosten välissä 1,5-2min tauot.