Front Rack Reverse Lunge

Build to heavy 5/legs ( alt legs) in 10 mins
--then--

3 x 5+5 @ 80-90% of the heavy set

Go every 90"!

3 sets:
5 Efforts of HS-walk
- You must get walking steps for the effort to count
- Rest 2min btw the sets
———————————————————————
5 sets:
5-10 HS Steps Onto a 5kg or 10kg Plate (feet on the wall)
- 1rep = step both hands on and off the plate
- Rest as needed
———————————————————————
3-5 sets:
5-10 HS-walk Side Steps
- Goal is to go unbroken sets
- Back against the wall
- Rest 1:30 btw sets

Warm Up
2 rounds
2 min cardio machine
6-10 HR push ups
:30 Plank Hold
6-10 kb swings
:30 active bar hanging

Strenght
Bench Press 10-8-6-4 reps @moderate to mod/heavyish
perform 12-10-8-6 reps kb swings right after
rest 2-3 min bwn sets

Metcon
20 min amrap with partner
16 db bench press
16 kipping pull ups / hardened ring rows
16 box jump, step down or box step ups
16 syncro abmat sit ups
you go i go all except syncro abmat sit ups!

Handstand
– harjoitellaan käsilläseisontaa seinää vasten vaiheittain. Tarkoitettu niille, joilla on haasteita päästä käsilläseisontaan.

E2MOM, 5 rounds
1-3 x Handstand
8-12 burpee

Voima
E2MOM, 4 rounds
12 ring row

WOD
EMOM 16:
Minute 1 | :30 calorie ergo
Minute 2 | :30 sit-ups

Erikan ja Ainon treeni

3x 10min välein:
300m soutu/hiihto/juoksu
20m askelkyykkykävely
300m soutu/hiihto/juoksu
20x voimatyöntö käsipainoilla
300m soutu/hiihto/juoksu
20x istumaannousu

AMRAP6:
12 (=6+6) alt. s.a. db snatch
9 air squat
6 tuck up
- rest 30s between rounds -

HUOM! Voit tehdä metconin molemmat versiot päivän kaikilla tunneilla.

10 rounds for time of:
10-9-8-7-6-5-4-3-2-1

Kettlebell Goblet Thruster
Kettlebell Swing
Kettlebell Sumo Deadlift High Pull
Kettlebell Two Arms Row
Kettlebell Deadlift

Find your PR for today

Alternate B1 / B2

B1. Seated strict press – 3 x 6-8 @ 74+%1RM strict press (1-2 RIR), Rest 1:00 before B2

B2. KB/DB Seal row – 3 x 8-10 @ RPE 8-9 (1-2 RIR), Rest 2:00 before B1