Maksimikestävyys/vauhtikestävyys harjoitus. Lämmittelyn jälkeen 5Km niin kovaa kun jalat antaa myöden. Voit korvata juoksun pyörällä tai soutaen. Treeni tehdään tuusulan urheilukentällä eli jos haluat soutaa salilla, ilmoita etukäteen.

3 kierrosta
300 m juoksu
30 boxjump
20 linkkuveistä
10 wallball

For time:
- 50 Russian twists (9/6 kgs).
- 40 Sit-ups.
- 30 Hollow Rocks.
- 20 Back extensions.
- 10 V-ups.

15-12-9-6-3 ring dips
12-9-6-3-15 pull ups
9-6-3-15-12 squat jumps
6-3-15-12-9 burpees
3-15-12-9-6 walking lunges

FRONT SQUAT + JERK COMPLEX
3 x (3 Front Squats + 3 Jerks)

Perform 3 sets of the complex, same or heavier than last week.

Post loads to comments.
Exposure 4 of 8

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4 Rounds:
Every 5 Minutes For Time…
25 Burpees
3 Power Cleans 205/135

3 minute cap on each round. The the goal is to move steady through the Burpees, then move a heavy load on the Power Cleans under some duress. Score load used and times for each round.

Post times for each round and Rx to comments.

AMRAP (As Many Rounds As Possible)
in 20′ of
400m Run
Max Pull Ups

AMRAP 12'
30 double unders
20 clusters @20/15
10 deadlift @40/35

Dynamic Effort: Shoulder Press 10 x 2 @ 75% on :45s

6 sets x 3 reps @75% from 1RM

Go every 2:30

AMRAP 2min

Kohta on kaikilla ojentajat kuin Vin Dieselillä!!

AMRAP 2 min

6 Push Press 40-50%
12 Neutral-Grip Deficit Push-Ups on DB

(keep your hands on the DBs, palms facing each other, chest to the ground between the DBs)