3-4 sets of
8 Floor Press
8/side KB/DB Bent over Row

plank & side plank TABATA

backsquat 3x3 @rpe7

Amrap10:
10 d-db row
10 d-db alt. Reverse lunges
5+5 db push press
10 r.twist
:30sec machine

Kesäkauden toista viikkoa

12' AMRAP
12 burpee
12 tuck up
12 alt. DB snatch
3' rest
9' AMRAP
9 burpee
9 V - up
12 alt. DB snatch
3'rest

6' AMRAP
6 burpee broad jump
6 ttb
6 DB goblet thruster

2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
10m Seal walk
+
Build to workout weight for hang squat clean and push jerk
* Few sets of the other movements as you build up
+
@ workout weight
1 Wall walk
3 Hang squat cleans
6 Pull-ups
200m Run
4 Push jerks
8 (cal) SkiErg

Warm up:
3rds, nostata pyörässä aina tahtia!
1:00 - :45 - :30
6 Samson
3 inchworm to push up
3+3 spider stretch
12 bird dog
6+6 one arm seated db strict press
12 reverse lunge ->r2: 12 reverse lunge @käsipaino pystyssä rintakehää vasten eli goblet ->r3: 12 reverse lunge @empty barbell (tanko räkistä niskaan)

1) every 2:30 x4:
10 reverse lunges @light to moderate barbell
12 alternating double bumbbell seated strict press

2) 12min with a partner, you go i go-tyylillä:
-Max cal @Bike Erg-

10 plate ground to overhead
10 plate forvard lunges @place
5 plate thruster
5 burpee plate over / Sara burpee askeltaen tai boksi nousu
* toinen tekee koko kierroksen putkeen, ja toinen polkee maximi calorit bike ergillä sillä aikaa*
**jos teet yksin, polje 1:1 pyörällä kierroksen jälkeen

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Bodybuilding/Strength

A) 4 Rounds:

• 10 Dual DB Z-Press *rest 60s
• 10-15 Bent Over Barbell Row (Snatch Grip) *rest 90s

B) 3-4 Rounds:

• 8-12 Seated DB Bicep Curl *rest 60s
• 8-12 Seated lateral DB Raise *rest 90s

C) 3-4 Rounds:

• 10/10 DB Bench Press (alternating arms, resting arm extended) *rest 60s
• 10-15 Legs elevated Ring Row *rest 90s

Metcon

EMOM 16:

1) 45s Ski Erg (VK)
2) 45s Burpee Pull Up
3) 45s Devils Press 2x35lbs
4) Rest

For time :

15m Dual DB Lunges
8 DB Over Burpees
30m Dual DB Lunges
6 DB Over Burpees
45m Dual DB Lunges
4 DB Over Burpees

TC 10

DB´S 22,5/15kg