Midline Conditioning
Not Fot Time:
50-40-30-20-10:
AbMat Sit-Ups
Hip Extensions

1 Power Snatch + 1 hang squat snatch
1 Squat snatch + 2 OHS
Back squat 5x3

Clean pull 4 x 3

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00 Tricep Roll
20 Banded Glute Bridge-Ups
-Rest as Needed b/t Sets-

5x3
@81%
Rest 2-3min.

Alkulämmittely ja mobility

Taitorata

Parin kanssa 5 kierrosta
1 köysi vuorotellen
5 burpee syncrona
5 punnerrusta ja läpsy
5 istumaan nousu jalat vastakkain

Loppuvenyttelyt

Alkulämmittely leikkiä ja mobility

Harjoitellaan takakyykkyä

Parin kanssa vuorotellen 5 kierrosta (1kierros kun molemmat tehnyt)
5 burpee
30m juoksu

Loppuvenyttelyt

M)
Push
Reverse Band Bench Press 5x5 (superset)
Diamond Push Up 5x10

Ring Dip 5x5 (superset)
Banded Fly 5x10

Box Back Squat 5x5 (superset)
Push Press 5x10

20 Jump Rope Singles after each superset
3 Circle Runs after each Muscle Group

F)
A) Burden Circle Run Challenge

B)
2 Rounds of
15 Sumo Squats
20 Lunges
15 Glute Kickbacks (each foot)
20 Lying Leg Curls
15 Stiff Legged Deadlifts

10 Box Jumps after each exercise
1 Circle Runs between each round

30 Cluster@70/45kg

10/6 rope climb, 50 t2b

row 4rounds: 1' mod, 1' fast, 1' rest

Lämmittely ja mobility

Mave

Metcon pyramidi 1-10
Punnerrus
Boxihyppy

Loppuvenyttelyt