EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Rest day - what did you do?

EMOM 16 or 20 (Gymnastics capacity)

1) Strict toes-to-bars
2) Kipping toes-to-bars
3) Wall-facing handstand push-ups
4) Kipping handstand push-ups

Intent. We are progressing from last week by removing the rest minute. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.
Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

Incline Dumbbell Row

10-10-8-8-6-6-4-4

Go Every 2:30

8 rounds for consistency:
3 wall walks
12 med ball cleans 9/6 kg
20/15 cal row or ski
90 s rest

Amrap 9 mins
3-6-9-12...
Dumbell Hang Snatch alt. @22,5/15kg
Box jump@60/50cm

2 mins rest

Amrap 9 mins
3-6-9-12...
T2b
Wall ball@9/6kg

2 mins rest

Amrap 9 mins
3-6-9-12...
Med ball sit up@9/6kg
Single arm DB thruster@22,5/15kg

AMRAP 7

8 Push-Ups
40 Single Unders

For time:
40-30-20-10 reps of:
- Cal AB
- Box Step Ups

——— Rest 3-5min ———

5 rounds:
15 cal Ski
15 Dips
15 Barbell Bicep Curls (choose weight)

Straight into:

100 Walking Lunges

5 x 5-10 reps T2B/kipping pull-ups

4 Sets :

3 Weighted Pull-Ups
3 Weighted Dip