Metcon (time)

2 Rounds for time:
50 Double-unders
30 Weighted box step-ups
50 Double-unders
30 DB hang clean and jerks, alt. arms
50 Double-unders
30 DB Snatches, alt. arms

M: 22,5kg DB & 24” box
N: 15kg DB & 20” box

Timecap: 18 minutes

4 rounds for total time of:
25 x Wall Ball @ 10kg/6kg
10 x Power Snatch @ 52.5kg/35kg
Rest 1:00 between rounds.

Record time (not including last rest) and any scaling.

Record your weights, reps and other details for this strength work:
3 rounds
Push Press x 5,
Ring row x max (>12 add vest),
Snatch Grip RDL x 5

Metcon (time)

27-21-15-9 reps for time:

Calories row
Pistols, alt. legs.

Timecap: 13 minutes.

Accessory:

3 Rounds for quality & min rest:
50 Air squats
40 Hip extensions on GHD
30 Sit-ups

3 rounds
1:30 cardio
10+10 banded lateral side steps
15 air squats
15 hip bridges
10 alt leg v-ups
5 power cleans with barbell
5 front squats with barbell

Back Squat

Approaching in 12 minutes working loads :

Perform 5 Sets of 4. Use same weight across.

Go Every 3:00

Intervals 2 min on/2 min off x4

20/17 cal Ski erg
max reps alternating hang db snatches @25 / 17,5kg
-pitäisi jäädä minimissään 40 sekkaa DB snatcheihin

Back squat 5 sets of 3. AHAP! Go every 4:00

6 x Deadlift (75% of 1RM)
12 x Pistol squats
25 x DU

WORKOUT OF THE DAY:

---

Metcon (time)
30-20-10 reps for time of:
Swings
Burpees

Harjoituksen tarkoitus on parantaa voimakestävyyttä. Harjoituksen tavoite on tehdä ylläolevat liikkeet mahdollisimman nopeasti aikaa vastaan.

---

WARM-UP:

---

10 minutes of:
15 Sit-ups
12 Squat into good morning
9 Blackburns
6 Push ups into downward dog

Then

1+1 min Hip+hamstring stretch
1+1 min Chest opener

Ohjattu taukojumppa kello 1130
Ohjatut lämmittelyt kello 1800
Mobility kello 1900

Zoom -huone:
https://zoom.us/j/7594162178
ZOOM salasana 530247

Päivän ZOOM- live lämmöt:
https://zoom.us/rec/share/7ukrDeCz705IeYHP5mfSc4oLB9v9aaa8hHUW-_Fbnh6SV-4I49Me19oPexDKl5Oh
Salasana: g0#K9e1E

Päivän ZOOM- mobility
https://zoom.us/rec/share/1_JnJI7sqDhLbKvD-FjbBrQRWaDueaa823dN_fMFyRzLFJb8wA8HRHwOiBciy--h
Salasana: A4@#.2&4