7min max cal ski erg

LÄMMITTELY
Amrap 10
10 Air squat
10 (5+5) Käsien liutus seinällä
10 (5+5) Lankussa kierrot
10 (5+5) Jalan ja käden vastustus
10 Lantionnosto

• Rannejumppa
• Ojentajan/rintaranka liikkuvuus

VOIMA
Etukyykky
4 x 8-12 toistoa
1-1,5 min lepo sarjojen välissä

METCON
Circuit
3 kierrosta, 40s./20s.
• Roikunta
• Boksille askellus
• Kumpparin kierto
• Räkkikyykky

12 Min AMRAP

15 Pull Ups
12 Push Ups
9DBL DB Box Step Overs
@22.5/15

20 cal ski/row
20 box step up
10 t2b
10 devil press
3 rounds

• 7x2min hard/ 1min easy Target power for hard is 110-120% Target power for easy is 50-60%
• 5min recovery
• 3x20s all out sprint, 2:40 recovery between

Every 7 min x 5 sets:

3 wall walks
500/400 m row
9 HSPU
15 box jumps
7 T2B

Emom20
Odd:Box squatx5
Even: 1arm ringrowx5+5

1 min General Movement: jog, jumping jacks, jump rope, bike or row
10 Bootstrappers
5 Inchworms
10 Alternating Spiderman + Twist
1 min General Movement: jog, jumping jacks, jump rope, bike or row

With Empty Barbell:

5 Slow RDLs
5 Slow Deadlifts
5 Kang Squats
5 Back Squats
10 Alternating Elbow Raises
5 Strict Press
5 Push Press
5 Push Jerk
5 Front Squats

WOD
5RFT
12 Shoulder Press 95/65
20 Front Squats
200 Meter DB Farmer Carry 40/30

2 mins ON 1 min OFF x 10 total sets
Alternate A&B
A:
9 cal row
6 burpee over the rower
3/3 Kb snatch @24/16kg

B:
9 Jumping squat
6 devil press@2x15/10kg
30 Double under

GOAL : 2+ rounds in each amrap

Min 0-12 Box 04200 ”braketrough”

5 Rounds
7 pull up
9 wall ball 9/6 kg
11 burbee

Min 12-15 1RPM of complex

Clean+hang clean+jerk

Min 15-21 AMRAP

10cal echo bike
10m handstand walk
2 BMU

Osion 2 (1RPM) saa aloittaa heti kun osio 1 on suoritettu. Osion 3 voi aloittaa vasta minuutilla 15.