Alkulämmittely ja mobility

Harjoitellaan köysikiipeilyä

12 min amrap
100m kone
6 seinäpalloa
6 istumaannousua

Loppuvenyttelyt

20min timecap
5 RFT
-400m run
-15 swing 32/24
-15 pullup

5 rounds
Max rounds in 3 minutes of
6x Push-ups
12x Squats
18x Kb swing

Rest 1 minute after completion

3-6-9-12-15-18-21 ground to overhead @25/15
6-12-18-24-30-36-42 overhead lunges @25/15
3-6-9-12-15-18-21 burpees jumping on the plate

5 x 5

Go every 2:30

Open workout 11.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20")

25 x KB swings (32/24kg)
and then...
4-6-8-10-12
Deficit HSPU (men) / HSPU (female)
C2B
and then...
50 x KB swings (32/24kg)

(Time cap 14 min)

A: High bar back squat 3-3-3
B: Clean pull 2-2-2-2-2
C: leg press 5x8, amrap sista setet
D: Standing SL hamstring curls 5x8

2x

40 m farmarikävely käsipainoilla tai kahvakuulilla
10 köysilaskeutumista
5 mittarimatoa
20 sek pito käsilläseisonnassa seinää vasten

3 Rounds of:
Run 2 laps (400m)
30 Box Jumps
30 KB Swings