12 Minute AMRAP
10 Thrusters #95/65(#33)
5 Diamond Pushup
5 uneven pushup each arm
200M Run

Vondelpark - center- home

Alkuun Risto puhuu urheilijan motovaatiosta ja sen lähteistä. Sekä urheilja ja valmentaja keskeinen valmennus.

lisäksi:

Tankojumppa
3 kierrosta
3xtakakyykky
3xtyöntö niskasta
3x etukyykyykky
3xsuoraan käännöstä rive kyykkyyn
3xtempaus veto
3xkyykky tempaus
+150 vatsaa
+30 min venyttely

AMRAP 7 minutes of:
3 Barbell Thrusters @ 100#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

AMRAP 7 minutes of:
3 Barbell Thrusters @ 100#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Questionable form towards the end.

10 sets of 500m row with 1 minute rest in between @ 65-75% effort

4 set of:
10 Strict TTB
20 Strict HSPU

5 Rounds for time of:

5 Burpee Box Jump (2 Tires)
3 D.B. Complex (Man Makers)
5 Combo's
3 H.S.P.U's

5 Rounds for time of:

5 Burpee Box Jump (2 Tires)
3 D.B. Complex (Man Makers)
5 Combo's
3 H.S.P.U's

50-40-30-20-10

double unders
sit ups

For time