AMRAP 15

Buy-In : 1 Mile Run

In remaining time:....

2 Push-ups
2 WallBalls
4 Push-ups
4 WallBalls
.....

add 2 reps Every round.

A.
3 sets:
10 Bench press
10 KB rows (2xKB)

B.
3 sets:
12 Strict dip
12 Strict pull-up

C.
3 sets:
10+10 Chest flyes
10+10 Lateral raises

D.
3 sets:
10+10 DB bicep curl
15 Push up
15 Tricep push down

E.
CORE
Tabata: V-ups / Toe touches
Tabata: Russian twist / Flutter kicks

AMRAP 12 min ( 3 x 4 min. settiä)

10 viivajuoksu + lattian kosketus
4 hang snatch / 15 kg BB
Wall ball / 9 kg ( loppuaika ~ 9 toistoa)

2 min. treeniaikaa, 2 min. taukoa ennen uutta settiä

EMOM12 mins :
odd: 1-2 legless rope climb
even: 6-8 strict HSPU

3 km erg bike
100 double under
50 burpees
100 double under
3 km erg bike

Pendlay Row 5x8 (noin 40-50%, räjähtäviä)

Suorinjaloin mave lattiasta 5x5 (kevyt/noin 50-60%)
-LANTIO!!!

Sivutaivutukset 5x20 / puoli

Band-pull-aparts 4x15
-2s stoppi rintaan

Deadlift

3 x 3 x 80%
2 x 2 x 85%
1 x 1 x 90%

Go Every 2:30

4 X 20-M WALKING LUNGES / 2 MIN REST (BARBELL- BACKRACK)

5 X 12 BENCH PRESS (2 X DB ) / 2 MIN REST

4 X 12 STRICT CHIN-UP / 2 MIN REST
(BANDED - SELLAINEN KUMINAUHA MILLÄ MENEE 12 PUTKEEN)

3 X SUPERSETS FOR BURN:
12 LATERAL RAISES (2 X DB)
12 FRONTRAL RAISE
- 2 MIN REST -

3 X FOR BURN:
20 BICEP CURL (2 X DB)
15 CABLE TRICEP EXTENSION
12 TRICEP BENCH DIPS
- 1-2 MIN REST -

Rest day, total workouts of the week 11 hours, x 5
Week 1/3

Strength & conditioning
Metcon x 2
Aerobic work x 1 - 45 min
Upper body strength x 1
Squat - 1165 kg

Gymnastics
MU - 60
BMU -
BFLY - 60
BCTB - 65
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 23:05
Avg. hours asleep - 7 h 45 min
Avg. 2700 kcal/day

3x10 Bench presses