Alkulämmittely ja mobility

Lankkutabata

15min tiimissä
Max metrit laitteella oman vuoron jälkeen 5 burpee

Loppuvenyttelyt

A.

5' DU
PVC+MOBILITY

3 RND
10 DB L-seated (5+5)
30" H. HOLD
40" H. POSITION+PLATES

B.

Hspu+Deficit x 8 rep
Rest 30"

poi

3 rnd:
Wall-Facing Split Handstand Hold x 40"

Rest 30"

Headstand Kip-Up to Handstand on Wall x 8-10 rep

Rest 30"

C.

5x Max Rep
Strict Handstand Push-Up

Rest 60" Ogni RND

5x Max Rep
Kipping Handstand Push-Up

Rest 60" Ogni RND

D.
Ogni 3', per 12' (4 set):
3 Front Squat + 1 Jerk

Sets 1-3 = 80-85% di 1-RM Clean & Jerk
Sets 4-5 = 85-90% di 1-RM Clean & Jerk

E.
5 rnd:
6 BMU/12 C2B
50 DU
40 Air Squat

D.
Ogni minuto per 12', (4 sets) di
1 – V-Up x 40"
2 – Hollow Rock Hold x 40"
3 – Russian Twists 40"

F.
WORKOUT CLASSE

TC: 25'

For Time:
2 rnd
22 STOH DB ONE ARM
400mt row
9 BURPESS pull-up
60 SIT-UP
9 BURPESS pull-up
400mt run
22 DL

Jumping Back squats 4x8 reps

@approximately 80% of 1RM Clean. No power cleans!

For time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:
1.5x body weight deadlift
body weight bench press
3/4x body weight cleans

TC 30

WORKOUT
EMOM x 15 MINUTES
MIN 1 - :50 Cardio of Choice*
MIN 2 - :50 Max Sit-Ups**
MIN 3 - :30 Max Dips into Max Top of Dip Hold**

Run / Row / Ski / Bike / Jump Rope...athlete may alternate Cardio of Choice throughout workout.
**Weighted Sit-Up Optional
**Strict Dips Optional

(No Measure)

• 5-…-5 of:
BB Deadlifts
5RM

Alkulämmittely ja mobility

Leuka OTM

4min amrap
100m kone
6 punnerrusta
2min tauko
4min amrap
10 burpee
6 t2b

Loppuvenyttelyt

Alkulämmittely ja mobility

Suunnitellaan yhdessä treeni suosikkiliikkeistä

Loppuvenyttelyt

Mukavaa joulua!