EILINEN

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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

Snatch balance primer
4 x 3 @ 50% of max snatch

Snatch
2 @ 60%
2 @ 70%
2 @ 80%
2 @ 85%
1 @ 90%
2 @ 85%

Front squat
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 85%

Push press
3 @ 60%
3 @ 65%
3 @ 70% x 3

Optional accessories
3 sets
10 single leg RDL with barbell or DB
30 metre sandbag carry 70/50
30 sec GHD vertical hold or 1 min high plank

5 Rounds x AMRAP 3:
9 Hang Power Cleans 61 / 43 kg
45 Air Squats
Max Calorie Echo Bike

Rest 1 Minute Between Rounds

Back thruster 1-1-1-1-1-1-1 reps

AMRAP 25:
50 AbMat Sit-ups
40 Box Jumps (24"/20")
30 Front Rack Reverse Lunges
20 Push Press   
100 Meter Farmers Carry

Barbell: 34 / 25 kg

• Set-up Dumbbells Outside
• 5 Cones That Are 10 Meters Apart
• Every Cone Is A Rep

Warm Up
2 rounds
1.5 min cardio machine
10+10 suitcase deadlifts
20 heel overs kb/db
20 cossack squats

Strenght
Sumo Deadllifts 4x8-12 reps @mod/heavy weights.
rest 2-2.5 min bwn sets

Metcon
Emom 8
odd:Weighted Box Step Overs x 8-12 reps
even : DB Snatch x 8-12 reps
rest 2 min
Emom 8
odd: Ring Row 12-16 reps
even : Burpees x 8-12 reps

A) 2min total time: hollow hold
2+2min total time: side plank hold

B) 8 sets (tabata 20s on, 10s off)
1. KB swings
2. TTB or kipping knee raises

10-10-8-8-6-6

Go every 2:30

1 Minute : 40 s DU's or single unders
2 Minute : 10 push ups
3 Minute : 30s handstand hold
4 Minute : Rest

Wodin pyöräily