Complete as many rounds as possible in 20 minutes of

• 25 burpees
• 15 body-weight back squats

Kevyt viikko
Ota lepo mielellään keskiviikkona, ja sit la+su huilia/ kevyttä puuhailua. Toki box battleen menijät, menkää sinne! :D

”DT”/ BARBELL CYCLING PROGE

Amrap 5
1 round of ”DT” @65kg
5 bar over burpee

• 2min rest

Amrap 5
1 round of ”DT” @60kg
6 bar over burpee

• 2min rest

Amrap 5
1 round of ”DT” @50kg
7 bar over burpee

————————

1 round of ”DT”
12 deadlift
9 hang power clean
6 jerk

• koita pitää DT unbroken

8' EMOM of:

• 18 cal erg bike
• 15 thrusters @ 40kg

8 sets of:

• 500m Row
  *Increase pace every 100m

1st 100m @2k pace +10sec
2nd 100m @2k pace +5sec
3rd 100m @2k pace +0sec
4th 100m @2k pace -5sec
5th 100m @2k pace -10sec

-Rest 2min between sets-

BONUS Cardio party

1., Run - 5 sets
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
-2 mins rest between sets-

2., Bike - 5 sets
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
:45mp RPE3, :15mp RPE8
-2 mins rest between sets-

Legs/Abs

Warm ups - 3 sets
15 Air Squats
20 Alt leg v ups
25 Superman

Superset #1 - 4 sets
A1., Back Squat - 12,10,8,6
A2., Back Extension - 12

Superset #2 - 3 sets
B1., Back Rack Backstep Lunges - 10/10
B2., Single Leg RDL w Double Kettlebells - 10/10

Superset #3 - 3 sets
C1., Banded TKE 15/15
C2., Hamstring Curl w Fitball/Machine 15

FINISHER - 25-20-15-10-5
Jumping Squats
Burpees

AMRAP 12
1, 2, 3… box jumps 75/60
1, 2, 3… pull ups
10, 20, 30… double unders

Nousevilla

On The 2:30 x 6 Sets:

Set 1 : 5 Power Cleans
Set 2 : 4 Power Cleans + 1 Squat Clean
Set 3 : 3 Power Cleans + 2 Squat Clean
Set 4 : 2 Power Cleans + 3 Squat Clean
Set 5 : 1 Power Clean + 4 Squat Cleans
Set 6 : 5 Squat Clean

• Touch & Go