Core 3.0

5 rounds

10 arch rock
10 arch ups
10 second arch hold

rest 1 min btw rounds

A.
EMOM x6:
1.) Jumping jacks
2.) Air squats
3.) Burpee
4.) Lunges
5.) Walk out + Push ups
6.) Hollow rocks

Mobility:
- Lunge complex
- Shoulders
- Chest
- Lats

B.
EMOM x15:
1.) Dip (with a Chair)
2.) Pistol squat / Bulgarian split squat
3.) Plank hold

Rest 5min...

EMOM x15:
1.) Wall walk
2.) V-sit up / Sit up
3.) Wall Sit

• Ohjeistus:
• Valitse itsellesi sopivat, mutta haastavat toistomäärät.
• Työskentely aika suositus on ~30-40s./liike
• Ensimmäisen osion liikkeisiin voit halutessasi lisätä kuormaa vaikka repulla.

AMRAP 12'
18 Door opener burpee
15 Air squat
9-9 One Hand Bucket DL

Az ajtó nyitás esetében no rep, ha nem nyitod 90 fokig és ha nem zárod a kilincset.

A Bucket egy felmosóvödör vízzel, kiírt "súly" a tele, skálázható.
Szigorúan felmosás előtt, nem pazarlunk!

Front squat 5x9.

AMRAP 7
1-2-3-4-5-....reps
Burpees
Deck Squats

Day 1
Kipping stamina

“FIVE OR NOTHING”

For time:
60 C2B (or pull ups)
sets under 5 reps don’t count

-the aim is to be consistent with the number of C2B/pull ups done in one set

A.
2 rds:
60s. Row / Air bike
5 Walk out + Push up
8 Spider lunge + twist
5 Up & down dog

2 rds:
30s. Row / Air bike
5-8 Snatch grip Deadlift
5-8 Muscle snatch
5-8 OHS
5-8 Press

B.
Push press:
4x6
@73-83%
Rest 2-3min...

C.
For Time: (Teams of 3)
75/50 Calorie Row
75 Power Snatches
75 Push jerk

75/50 Calorie Row
60 Power Snatches
60 Push jerk

75/50 Calorie Row
45 Power Snatches
45 Push jerk

75/50 Calorie Row
30 Power Snatches
30 Push jerk

75/50 Calorie Row
15 Power Snatches
15 Push jerk

Rx:
1st Bar: 35/25
2nd Bar: 40/30
3rd Bar: 50/35
4th Bar: 60/40
5th Bar: 70/50

AMRAP 12 min

12x Tuck Jump
12x Burpees
12x Sit ups

Count your reps

Optional Accessory
STRENGTH

2-4 rounds, rest as needed:

1) 5+5 DB Lunge Arnold Press video
2) 8+8 DB Row

RPE 4 to 4+

Rästi