Metcon (reps)

“Death by burpees”

Accessory:

3 Rounds for quality

15-12-9 reps of:
Ring push-ups
Strict pull-ups on rope

rest 3 min

24-18-12 reps of:
Push-ups
Supine ring-row

Extra:
Spend 10-20 min stretching/rolling!

Metcon (time)

21-15-9 reps for time of:
Push-ups
Snatches 50/35kg
*50 Double unders after each round

Timecap: 12 minutes

Accessory:

Banded press, 100 reps - light
Banded pull apart, 100 reps - light
1-Arm plank, 4 x 15-30s/arm

Metcon (time)

”WW -karsintalaji 3”

For time:
50 Deadlifts
50 bar over jumps
50 HPC
50 Bar over jumps
50 Front squats
50 Bar over jumps
50 STOH

M: 60kg N: 40kg

Timecap: 25 minutes

EMOM 40

Minutes 1 - 10 : Row HR Zone 2-3
Minutes 11- 20 : Odd; Clean & Jerk 50-70%. Even; 4 Jumps between Boxes
Minutes 21-30 : Bike HR Zone 2-3
Minutes 31 - 40 Clean & Jerk, Climb in Heavy. Even ; 4 Jumps between Boxes

Floor press 3x10 AHAP
rest 60-90 sec between

21,15,9 toistot

Vauhtipunnerrus 45/30kg
Boksihyppy
Kaloria laite

Yritä painaa kaikki ylläpidettävällä tahdilla putkeen.

Aikaraja 10min

12min 30s töitä/30s lepoa

1. tuplanaruhyppy
2. seinäpallo
3. Pallo rinnalleveto olkapäälle, kevyempi pallo jotta voit tehdä toistoja hyvään tahtiin

Every 4min x 3

8/8 Dual DB/KB front foot eleveted split squat V.0-1 (2 x 20kg levyt)
8/8 Landmine single leg RDL V.0-1
8/8 Pallof press V.0-1

Huom! Sama treeni kuin viime viikolla, mutta toistoreservi on pienempi.

5 Sets x Every 4:30

5 Seated Shoulder Press w/ DB´S ( AHAP )
8 Pendlay Row AHAP
0:30 Hanging Knee Raise Hold

Score : Shoulder Press

6min
6-8 varpaat tankoon
30-40 tuplanaruhyppy

2min lepo

6min
15m amerikan karhukävely
15m askelkyykkykävely