Alkulämmittely ja mobility

Harjoitellaan valakyykkyä telineestä

Otm 12
Kone
Seinäpallo
Burpee
Lepo
- laske toistot

Loppuvenyttelyt

AMRAP with a partner (alternate full rounds)
9 cal Ski
6 DB Thrusters
3 Burbee box overs

Laatua!

Pidä sama paino turkkilaisessa ylösnousussa, korota thrusterpainoa joka kierroksella.

10 thrusteria
2 turkkilaista ylösnousua
Lepo tarpeen mukaan

8 thrusteria
4 turkkilaista ylösnousua
Lepo tarpeen mukaan

6 thrusteria
6 turkkilaista ylösnousua
Lepo tarpeen mukaan

4 thrusteria
8 turkkilaista ylösnousua
Lepo tarpeen mukaan

2 thrusteria
10 turkkilaista ylösnousua
Lepo tarpeen mukaan

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

AMRAP 15
5 Overhead Squat (R)
5 Overhead Squat (L)
10 Front Squat 10/5kg
10 Air Squat
10 V-ups
10 Suitcase
10 Sit Up

ABC Anything Be Complete

18min row, 4min rest, 15min row, 3min rest, 12min row, 2min rest, 9min row, 1min rest, 6min, row 30sec rest, 3min row.

Total: 63min

.

Row Workout Details: Your tempo should get progressively faster from round to round. Jason started at 1:54/500m and got faster each round.

• For Time:
Assault Bike 20/15 Kcal
BB Thrusters (60/40Kg) 10 reps
Toes to Bar 20 reps
1:30 rest
Assault Bike 20/15 Kcal
BB Thrusters (50/35Kg) 20 reps
Toes to Bar 20 reps
1:30 rest
Assault Bike 20/15 Kcal
BB Thrusters (40/30Kg) 30 reps
Toes to Bar 20 reps

EMOM 18

1. Burpee
2. Split jump
3. KBS

→ choose reps you can hold

5 Min AMRAP of:
Rope Climb

3x3 hang power snatch

65-70% of 1 rm snatch