Volyymitreeni
- kirjoita kommentteihin mikä liike, montako toistoa ja skaalaukset!

Death by DU/5
1min= 5
2min=10
3min=15

4x 200m Sprints W:R- 1:2

Pistols with roll / without
10 EMOTM
4 reps / leg

10 x 10m Sprints (5+5m)

• Have a line set in 5m
• Sprint all out, touch the ground on the other side of the line with both hands and sprint Backwards back where you started
• Every sprint is an all-out effort
• 30s. Rest between sets

Core workout 20 Minutes :

10 Partner Assisted Weighted Sit-ups
20 Plank Hip Taps
30s Hanging Knee Raise Hold
15 + 15 Banded Rotations

Barbell Cycling

Rest 2min between movements. Use only one barbell, load it during the rest period. All lifts Touch and Go!

9 Squat Snatch, rest 2min
9 Power Snatch, rest 2min
9 Power Clean & Jerk, rest 2min

7 Squat Snatch, rest 2min
7 Power Snatch, rest 2min
7 Power Clean & Jerk, rest 2min

5 Squat Snatch, rest 2min
5 Power Snatch, rest 2min
5 Power Clean & Jerk, rest 2min

Start by doing 9 touch and go Squat Snatches. Rest 2min and do 9 Power Snatches. Rest 2min and do 9 PC+J. Next round with 7,7,7 and final round with 5,5,5 reps. Choose AHAFA weights, and you can use different loading for each movement and rep scheme.
We are redoing this same workout next week.

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

• 100 pound Thruster, 3 reps
• 3 Chest to bar Pull-ups
• 100 pound Thruster, 6 reps
• 6 Chest to bar Pull-ups
• 100 pound Thruster, 9 reps
• 9 Chest to bar Pull-ups
• 100 pound Thruster, 12 reps
• 12 Chest to bar Pull-ups
• 100 pound Thruster, 15 reps
• 15 Chest to bar Pull-ups
• 100 pound Thruster, 18 reps
• 18 Chest to bar Pull-ups
• 100 pound Thruster, 21 reps
• 21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

• 65 pound Thruster, 3 reps
• 3 Chest to bar Pull-ups
• 65 pound Thruster, 6 reps
• 6 Chest to bar Pull-ups
• 65 pound Thruster, 9 reps
• 9 Chest to bar Pull-ups
• 65 pound Thruster, 12 reps
• 12 Chest to bar Pull-ups
• 65 pound Thruster, 15 reps
• 15 Chest to bar Pull-ups
• 65 pound Thruster, 18 reps
• 18 Chest to bar Pull-ups
• 65 pound Thruster, 21 reps
• 21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS MEN - includes Masters Men 55+

Complete as many reps as possible in 7 minutes following the rep scheme below:

• 90 pound Thruster, 3 reps
• 3 Chest to bar Pull-ups
• 90 pound Thruster, 6 reps
• 6 Chest to bar Pull-ups
• 90 pound Thruster, 9 reps
• 9 Chest to bar Pull-ups
• 90 pound Thruster, 12 reps
• 12 Chest to bar Pull-ups
• 90 pound Thruster, 15 reps
• 15 Chest to bar Pull-ups
• 90 pound Thruster, 18 reps
• 18 Chest to bar Pull-ups
• 90 pound Thruster, 21 reps
• 21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS WOMEN - includes Masters Women 55+

Complete as many reps as possible in 7 minutes following the rep scheme below:

• 55 pound Thruster, 3 reps
• 3 Chin over bar Pull-ups
• 55 pound Thruster, 6 reps
• 6 Chin over bar Pull-ups
• 55 pound Thruster, 9 reps
• 9 Chin over bar Pull-ups
• 55 pound Thruster, 12 reps
• 12 Chin over bar Pull-ups
• 55 pound Thruster, 15 reps
• 15 Chin over bar Pull-ups
• 55 pound Thruster, 18 reps
• 18 Chin over bar Pull-ups
• 55 pound Thruster, 21 reps
• 21 Chin over bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

E2M x 6

1 squat clean + 2 hang squat clean @70-80%

Sarjat voi tehdä hieman nousevalla painolla. Toistot pitää pysyä teknisinä.

Bent over barbell row
5 x 5, AHAFA