Kisaryhmän treenit

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

“Grace”
30 Clean & Jerks

Bonus Cardio Party

Zone2 Cardio - 10 sets
3:00 Bike
1:00 Burpee
1:00 Situps
1:00 Lunges

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

A,
Week 6
Clean & Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Every 4 mins for 20 mins do:
12/10 Ski Erg Calories
9 Dumbbell Deadlifts@22,5kg
6 Dumbbell Hang Power Cleans
3 Dumbbell Push Press
1 Wall Walk

Goal:
Complete at an RPE of 6-7 (roughly 70%).

C,
3 rounds for quality of:
15 Weighted Sit-ups, pick load
Side Plank, L 20 secs/R 20 secs

4 x 3 min AMRAP, rest 2 min

A.
5+5 One arm DB thruster
5 Burpee

B.
10 DB snatch (alternating)
10 box jump

3 RFT:

150m Run
20 Box Step Overs
20 Hang DB Snatch

Every 150s x 4
4 Chin up V.1-2 (4-0-X-0)

Huom!
4s tasainen alaslasku. Jos voima ei riitä vetämään itseään ylös voi tehdä pelkän jarrutus vaiheen. Liikkeen voi myös skaalata matalaan tankoon.

8x20sec on and 30 sec off