45 min amrap

240m run
30 overhead lunge
30 KB
30 ABMAT sit-up
30 push press (40kg, 30kg, 30kg, 20kg, 20kg)
20 burpee
bar hang 10-15 s.

Rest 45-50 s.

5 kierrosta ja juoksu kuudennesta💪

Hyvä treeni👌

**WU
6-8min. at easy pace
**8m bear walk
5+5 push press
10x russian twist
12x plank shoulder tap
10x KB/DB swing

MARTEDI
A

PVC+MOBILITY
EMOM 3 SET 12' (ESEGUIRE UN ESERCIZIO AL MINUTO, IL TEMPO CHE RIMANE E' LA PAUSA)
1) 50" CORDA
2) DUE MANUBRI FRONT SQUAT 10-12
3) PRESS CON MANUBRI 8-10
4) KB SDHL

C
AMRAP 18'
8 BURPEES
10 PUSH UP
15 SIT-UP
10 GTO (CON BILANCIERE)

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

Täydellinen treeni koko kehon muokkaamiseen. 6-32kg kahvakuulat käytössä

Back squat 5 RM, then 3x5 reps @ 90%

Focus: Work Up to 80%-90% of 1 RM Deadlift (10 Minutes) then 5 Rounds
1 Deadlift (increase wgt from prev week)
Max dead hang pull ups (L3), L2&L1 use band and record band used in score
Rest 1 – 2 Minutes b/w Rounds

Metcon: 7 Minute AMRAP
8 KBS 70/55 L3, 55/35 L2, 35/20 L1
16 Wall Balls 24/20 L3& L2, 14/10 L1
24 Double Unders (L3), L2 24 D/U or attempts count, L1 60 singles

Score = Total Pull Ups / Rounds + Reps

Elisabeth
21-15-9
Squat clean 60/42,5
Ring dip

4 rounds
4 deadlifts 60kg/40kg
4 power cleans 60kg/40kg
4 frontsquats 60kg/40kg
4 tpushjerks 60kg/40kg
44m farmers carry go as heavy as possible