WORKOUT OF THE DAY:

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Metcon (no result, for quality)

30 minutes for quality and minimum rest of:
5 TGU, L
5 TGU, R
15 Chair dips
10 Windmill, L
10 Windmill, R
15 Chair dips

Harjoituksen tarkoitus on kehittää keskivartalon ja ylävartalon perusvoimaa. Tavoite on liikkua tasaiseen tahtiin laatuun ja tuntumaan panostaen.

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WARM-UP:

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3 Rounds
3+3 Turkish get-ups
10 Scapula push-ups
10 Scapula dips
5+5 Windmills

ZOOM -huoneen aikataulut:

Taukojumppa klo 1130
Ohjattu lämmittely klo 1800
https://zoom.us/j/7594162178
ZOOM salasana 530247

Basic Endurance 48 minutes.

40 Medball Russian Twist
10 Burpee Box Jumps 24"/20"
8 + 6 Toes To Bar
40 Calories Any Machine
100m One Arm OH Walk, change as you like ( DB / KB )
25 Banded Goodmornings

Power clean & Jerk
12 x 1 @ 65-80% from 1RM
Go every 60s.
Add weight every 1-2 sets if moving well.

15min alkavalla minuutilla voimistelutaitoa

1. käsilläseisontapunnerrus
2. tuplanaruhyppy
3. leuanveto/rinta tankoon

Valitse itsellesi mukava toistomäärä, jonka pystyt hyvin ylläpitämään. Harjoituksen ei ole tarkoitus olla valtavan raskas, vaan tekniikkapainotteinen

From 12:00-20:00 Build to a Heavy Comblex (8:00)
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

Perform 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk without releasing hands from the barbell

Clean Pull + Squat Clean + Jerk

2 x (1+1+1) @ 50%
2 x (1+1+1) @ 60%
2 x (1+1+1) @ 70%

Send Off 2:00

3-4 rounds for quality

8 db bench press/ challenging push-up
8 snatch grip row
20 m heavy sled push

• rest 2 min between rounds

AMRAP 8 x 4

15 Wallball 20/14p
12 Double DB Deadlift 2x22,5/2x15kg
9 DB Facing Burpees
6 DB Hang Power Clean 2x22,5/2x15kg
3 Bar Muscle Ups

Rest 2 min btw. AMRAP´S.

Result: the difference between reps on the first and last round.

First and Second set easy pace.
Third moderate
Fourth Fast

AMRAP in 8 min:
30 Wallball shots 20/14lb
30 Double unders

rest 2 min

AMRAP in 8 min:
15 DB Front squats 20/10kg/h
15 Burpees

rest 2 min

AMRAP in 8 min:
40 Air squats
20 Cal. row.

"Fight Gone Bad"

Three rounds of:

Wall-ball 20/14lb (Reps)
Sumo deadlift high-pull 35/25 kg (Reps)
Box Jump 20" (Reps)
Push-press 35/25kg (Reps)
Row (Calories)
Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.