Quality 5 rounds:
5 x one hand Push up Boxilla tai 10 x Push up Boxilla
5 x Box Jump 80 / 60
2 x HSPU tai 8 x Dippi Boxilla
5 x Box over Burpee

15mins time to find 3 x hang clean max

0-12
10 c2b
8 pistols
6 hspu
4 burpees
12-14 rest
14-26
power clean + hang squat clean + stoh
males start 70kg 5kg increase
females 35kg 2,5kg increase
26-28 rest
28-38
20 wb
10 brp bj
20 t2b
20 strict presses 20/15

20 min AMRAP
- Push-up x10
- Kettlebell swing 12/8kg x15
- Row 1000m
- T2B x10

10 min aikaa, etsi päivän raakatempaus maksimi

heti sen jälkeen

laatua

10 raakatempausta, 50 %
10 cal assaultbike
10 toes to bar
10 cal assaultbike
10 raakatempausta 50 %
10 cal assaultbike
10 chest to bar

40 min treeni sisältää mm.
juoksua
askelkyykkykävelyä
voimaurheilijan yleisliikkeitä

tarkemmat matkat ja määrät selviävät paikan päällä.

Cooper test:
Run as many meters as possible for 12min

(Larun urheilukenttä)

5 sets of:
Against a 3min running clock, complete as many rounds and reps as possible of:
20 x pull ups
30 x push ups
40 x sit ups
50 x squats
Rest 3min between sets and pick up the next set where you left off...

Every minute on the minute for 10 minutes
3x Deadlift
10x Kb swing (rx24/16kg)

21-15-9 reps for time of:

• Bar-facing-burpees
• Overhead squats
• Chest-to-bar pull-ups

Men use 95 lb., Women use 65 lb