"AMRAP 7'
Wall Ball @9/6kg
Goal: Half Karen (75 rep) :

1' Rest
Then For Time (TC: 7')
400 m Run
30 Box Jump Over @60/50cm
20 Power Clean @60/40kg"

Peruskuntoliikuntaa 60 minuuttia +

3 krs:

30 russian twist
1:00 plank hold
15 L- Sit Ups

For Time:
10 Clean & Jerk @60/40kg
20 USA Kettlebell Swings @32/24kg
30 Thrusters @40/30kg
40 Chest-to-Bar Pull Ups
50 Over-the-Bar Burpees
60 Wall Ball Shots @9/6kg
50 Over-the-Bar Burpees
40 Chest-to-Bar Pull Ups
30 Thrusters
20 Kettlebell Swings
10 Clean & Jerk

TC: 30'

Accumulate over 20000 steps for the day. That's approx 15km of walking! Big day.

Thanks for all the effort and support in the F.U. Corona workout series.

Now the gym is returning to normal gradually. We look forward to seeing in CFCH soon!

Accessory work

3 rounds:

6-12 Strict toes to bar
8+8 Standing single arm row

– Rest 90 s between rounds-

Lenkki:

Kävelyä 5 min.
Hidasta juoksua 5 min
Reipasta juoksua 200m.
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.
Kävely 200m + kova spurtti 30 m.
Hidasta juoksua 5 min,
Kävelyä 5 min

Strict hspu 5x5

3 rounds
Bench press x5 @ moderate to heavy weight
Singel arm db Row x10-15/each arm
1-2min rest
+
For time
100 shoulder press 25/17,5kg
Start every minute with 5 burpees
+
”Disco Fredag”
Tabata db biceps curls, banded triceps extensions, situps

Loikka&Veto

Lämmittely hölkkää tai reipasta kävelyä 15 minuuttia.

30 sekunnin venytykset: pakara, pohkeet, takareisi, etureisi

8 x Viisloikka. Lepo 2:00
7 x 3 pudotus hyppy. Lepo 1:30
5 x 20m spurtti. Lepo 2:00

Loppuverryttely 10 minuuttia, kävelyä tai hölkkää.

Warm up: 2-3rounds
10-15 kbs
10 split jump
10 db/kb snatch
5 push up
2+2 perfect stretch
*
3x amrap 5
1)
20 mountain climber
10 reverse lunge
(2min rest)
2)
20 kbs/db swing
5 push up
(2min rest)
3)
10 kb/db snatch
10 up & down