A.
EMOM x6:
1.) Shuttle run
2.) Kang squat
3.) Spider lunge + twist

Rest 2min...

2 rds:
5 Deadlift
5 Hang Power clean
5 Front squat
5 Push press/jerk

B.
Clean complex (w/ db's/kb's)
3-5x
3 Hang Squat clean
3 Squat clean (TnG)
3 Front squat
3 Push jerk

Rest 1.5-2min...

C.
Bulgarian split squat
1+1x24

D.
AMRAP 6min
100m Run
8 Burpees

• Ohjeistus:

• B. Suorita ko. 12 toiston sarja putkeen ilman taukoja.

• C. Suorita yksi sarja, 24 toistoa per jalka. Käytä lisäkuormaa jos mahdollista.

• D. "Go hard, or go (stay) Home"

AMRAP 32:00 in teams of 2:
32 Wall balls @9/6kg
32 Alt. DB Snatches @22,5/15kg
32 Burpee Jumping Pull-ups
32 Strict Handstand Push-Ups (or scale option)
32 Calorie Bike/Row/Ski

Goal: 3+ rounds . Have fun and find a consistent pace with your partner.
One person works. Split as needed.

10 rounds
1)run 300m/1.30min
2) assblaster 5mave+10m lunge
3) push up+rest

150 Burpees for time.

4 rounds for quality:
12 Single arm DB bench press L+R
12 Single arm DB bent over row L+R
Rest as needed

Then

4 rounds for quality:
10 Single arm DB bicep curl L+R
10 DB skull crushers
Rest as needed

Then

EMOM16 (4 rounds):
10 DB single arm front rack lunge step (5L+5R)
15 Squat jumps
20 Mountain climbers (2=1)
Rest

EMOM 30 (40s work 20s rest)
1. Single Leg Deadlift 20+20
2 Askelkyykky kierrolla
3. G2OH
4. Hops/ box step ups/ box jumps
5. Heel touches

Wu
Emom 12
1. Halos, paino pään ympäri
2. Kyykky kierrolla
3. Side plank 20/ 20
4. Good Morning w/ plate (backpack..)

Home challenge 13:
Bemelegítés:
Egy jó kis tabata, 20 seconds plank, rest 10 seconds, összesen 8 kör, 4 perc.
Itt van tabata playlist amiben számolnak is, mindegyik szám kiváló, tekerjtek fel a hangot és had szóljon:
https://open.spotify.com/playlist/20CQozNnKgyfDrVUTfL2HZ?si=dElCQa0hRVuogaDe6oW0xA

WOD:
Egy jó kis dupla tabata ;)
8 rounds for max reps of:
20 seconds of push ups, rest 10 seconds
20 seconds of V sit ups, rest 10 seconds
20 seconds of air squat, rest 10 seconds
20 seconds of hand stand hold, rest 10 seconds

Összesen 16 perc, Skálázható minden gyakorlatról volt már korábban segéd videó, Konzisztens tempó, jó lenne ha az első 2 perc és az 8. kör közötti ismétlés szám között nem lenne 15% különbség, ha több lesz, hamar elpörgetted.

A.
3 rds:
15 Jumping Jacks
12 Squat
9 Sit ups
6 Push up

Mobility:
45-60s. Up&down dog
45-60s. Active Shoulders (Handstand stand)
45-60s. Spider lunge + twist
2x30s. Pigeon stretch
2x30s. Ankles
2x30s. Couch stretch
2x30s. Shoulder pump

B.
1 set:
Max Unbroken Strict HSPU
Rest 3-5min.
3-4 set:
40%/max reps

C.
For Time:
2 rounds:
150 DU's
75 Shuttle run (5m)
50 Burpees

2 rounds for quality:

7 min amrap at consistent pace

30 double unders
5+5 KB hang snatches 24/16 kg
25 m single arm farmers carry / side (25m=räkki kerran ympäri) 24/16kg
7 T2B

Rest 3 min btw rounds!

Pata= burpee
Hertta= hollow rocks
Risti= Goblet Squat
Ruutu= pike push-up / push-up

Kuvakortit: 8 x g2oh