Merkkaa omat tuloksesi polkupyöräergometrista

8x AMRAP 3 mins alternating between:

A:
Dumbell "Chief"
3 DB Clean @2x22,5/15kg
6 DB Push up
9 DB squat

REST 1 min

B:
5 Target burpee
10 DB Renegade rows (5/5)@2X22,5/15kg
15 medball clean@9/6kg

Split the group in half, one group starts with the "Chief", the other one starts with the "B" amrap.

25kg, 27,5kg, 27,5kg, 30kg, 30kg.
Helppoa ja kivaa, liian kevyet painot loppusarjoissa! Loppureenin punnerukset tuntu, boxia vasten tein.

For time :

20 Sit-Ups
40 Air Squats
Run 400m / Row 500m
15 Sit-Ups
35 Air Squats
Run 400m / Row 500m
10 Sit-Ups
30 Air Squats
Run 400m / Row 500m

TC 12

Warm-up

1:30/1:00/0:30 @ increasing pace of each
1) Run
2) Row
+
Build to workout weight for DB movements
* Practice a few short sets of box jump overs, burpees over the rower and Kipping Toes-to-Bar Complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
@ workout weight
100m Run
3 Devil’s presses
6 Box jump overs
3 DB Clean and jerks
250m Row
3 DB thrusters
6 Toes-to-bars
3 Burpees over the rower

For 10 rounds, complete as many reps as possible in 1 minute of

• 2 wall walks
• 4 deadlifts
• Max wall-ball shots
• Rest 1 minute between rounds.

LÄMMITTELY
10 min omaan tahtiin
10x/puoli yhden jalan kyykky + lähentäjäveto
10x ylivienti vk
10x/jalka lantionnosto + polvenveto vk
10x soutu ylhäältä

Liikkuvuus/availut
60s. liike
- Elephant walk
- Cat Cow
- Lonkan sisäkierto istuen
- Kylkimakuulla puoliympyrä

VOIMA
3 x 6-8 yhden käden tuettu kulmasoutu

AMRAP 8min
8 x kyykky boksille/penkille
8 x istumaannousu vk
8 x v-nostot istuen lp/kp
4 + 4 vaaka + polvennosto

Warm up
2 rounds
1.5 min cardio
5 inch worm with push ups
10 air squat + 5 squat jumps
10/10 single leg rdl
:30 side plank Hold R/L

Treshold Metcon
EMOM 10
odd : row x 30 sec
even : hr push ups x 6-12 reps

EMOM 10
odd : ski x 30 sec
even : box jumps x 6-8 reps (sharp jumps)

EMOM 10
odd : air bike x 30sec
even : deadlifts x 10-15 reps @ double kb's

rest 3 min bwn sets

LÄMMITTELY
Liikkuen kropan availut
Core aktivoinnit

CIRCUIT
Omalla paikalla, 3 x 40s./20s.
1. Goblet squat kk/kp
2. Kulmasoutu vuorokäsin kk/kp
3. Toispolviseisonnassa pystypunnerrus kp vas.
4. Toispolviseisonnassa pystypunnerrus kp oik.
5. Lantionnosto
6. Russian twist

Shoulder Press

3 x 2 @ Moderate. Go Every 2:00
...into Building in 12 Minutes 2 RM