Squats 5 set/5rep

Vapaamuotoinen keskustelutilaisuus, jossa pääsee jakamaan kuulumisia ”karanteenista”, sekä kotona oleskelusta. Tunnin on tarkoitus olla mahdollisimman kevyt ja hyvää mieltä nostattava tapahtuma.

Linkki huoneeseen:

https://zoom.us/j/7594162178

Back squat 4x1

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

GRT(20)
2 mile run/jog or run/jog max distance for 20:00 minutes

Finisher
1:00 min low plank
1:00 min ham stretch

Front squat heels on a plate 3x12 reps

AMRAP 20 ( Moderate Pace )

40/30 Cal Echo Bike
12 Power Clean 70/50kg
5 RMU
12 HSPU

7 MIN AMRAP

• 7 Burpees
• 4 HSPU

For Time:
1. 8-10-12 Hang Power Snatch @ 35-40kg
2. 12-10-8 Box Over @ 60cm
rest 2min
1. 8-10-12 Hang Power C&J
2. 12-10-8 Box Over
rest 2min
1. 8-10-12 Thruster
2. 12-10-8 Box Over

WARM-UP

3 rounds:
20sec Jumping Jacks
20sec Up&Down
20sec Air Squat Cross Kicks
20sec Plank Hold

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GYMNASTIC STRENGTH (2/2)

3-5 rounds, rest as needed between

1) 6+6 Bulgarian Split Squat, tempo 5551 (5sec negative, 5sec hold at the bottom, 5sec up, 1sec hold at the top video

2) 10-30 Wall Facing Shoulder Taps video

3) 3-10 Table Row/Single Arm Door Frame Row, tempo 30X1 video + video

RPE 4 to 4+

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CONDITIONING

12min AMRAP:

1-2-3-4… as long as you can go

Air Squat x2 (2-4-6-8…)
Sit-Up
Up&Down

Overall RPE 4

For 12min: 2 air squat, 1 sit-up, 1 up&down, 4 air squat, 2 sit-up, 2 up&down, 6 air squat, 3 sit-up, 3 up&down...

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COOL DOWN

Perfect Stretch video

5x65%
5x70%
5x75%
5x80%