For time

• 30 Double-under crossovers
• 30 Toes-to-bars
• 25 Double-under crossovers
• 25 Toes-to-bars
• 20 Double-under crossovers
• 20 Toes-to-bars
• 15 Double-under crossovers
• 15 Toes-to-bars
• 10 Double-under crossovers
• 10 Toes-to-bars

10000kg Burbees to target
10000kg Box jumps
As many reps as needed to achieve total jumped kilograms with your bobyweight.
Timecap 25min.

Complete as many rounds and reps as possible in 10 minutes of

• 6 lateral burpees over a dumbbell
• 12 dumbbell front-rack lunges
• 24 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

20min AMRAP

10 Ilmakyykky
8 Maastaveto
6 Tangon yli burpee
4 Tempaus

Alle tempauksen tekniikkaa

For time :

100 Wall walks

Time Cap 40

Kiitoksia Veeralle menneestä kesästä!! <3 Kenties tapaamme työn merkeissä myöhemminkin. Annoin Veeralla tehtäväksi suunnitella yhden Wodin. Ja tuloksena syntyi "Veera" - HeroWorkout.
Itse mestari selviytyi annetusta haasteesta ajassa 19:30.
- Pääkeisari

2-3sets:

15 GHD back extension
10 GHD hip extension
20-30s hollow hold

(4/4) deload week. pidetään intensiivisyyttä yllä metconeissa, voimapuolella hieman eriliike malleja vaihteluna käyttöön ja kokonaisvolyymi pienempi viikolla. Ota 2 tai 3 täyttä lepopäivää treeneistä. hyvä viikko käydä myös hieronassa.

Machine conditioning WORKOUT ★
3 rounds
2 min row @ moderate
2 min bike/ski @ moderate
2 min rest
4 rounds
30 sec row @ moderate
30 sec bike/ski @ moderate
30 sec rest
30 sec row @ hard
30 sec bike/ski @ hard
1 min rest

A) Block snatch (mid thigh), Go every 2:00
2 x 3 @ 65%
3 x 2 @ 70%
3 x 2 @ 75-80%

B) Clean and jerk, Go every 1:15
4-6 x 2+1 @ 70-75%
1-2 x 2+1 @ 75-80%

Notes (A)
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).
Notes (B)
– Build up within the percentage range on each set if moving well
– Drop the bar after the first clean, reset and go

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top