EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

5x every 2:00min
15/10 cal assault bike
8m hs walk
6 HSPU
- hs walk can be attempt
- hspu no abmat, can be deficit HSPU/push up

• 3min. Row/Bike/Run

• 1x
  60s. + 60s. Lunge complex
  60s. Up/down dog

• 1x
  10 Deadlift
  10 Muscle clean + press
  10 Front squat

2x
3- Position Power clean

2-3x
1 Power clean
2 Hang Power clean
Add weights....

3 kierrosta Karhukompleksia

7 x raaka rinnalleveto + etukyykky + vauhtipunnerrus + takakyykky + vauhtipunnerrus

Lähde kevyesti liikkeelle ja lisää maltillisesti painoa joka kierrokselle.

-vauhtipunnerrustekniikka
-sdlhp tekniikka
-wallballtekniikka

5 x
7vauhtipunnerrus sopiva paino
7sdlhp
7wallball

TC 15 min

7 rounds
3 suicides
7 thrusters 95/65
7 bar facing burpees

Complete as many rounds as possible in 12 minutes of

• 20 wall-ball shots
• 20 single-leg squats, alternating

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Alkulämmittely ja mobility

Takakyykky 5x5

Wod
21-15-9
Pallolla rive kyykkyyn
Leuka tai rengassoutu

Core

Loppuvenyttelyt

42 emom

1. 4 muscle up
2. 5 cal echo bike
3. 6 power snatch
4. 7 bar over burpee
5. 8 kettle bell swing
6. Rest

Go FAST!!!

3 rounds @ steady pace
12 Prone Cuban Presses
2:00 Assault bike or run
8 Kang squats
2:00 SkiErg or row
4 Deck squat to handstand
3 rounds, for quality
20m Duck walk
20 Banded glute bridges
20m Bear crawl
20 Band pull-aparts
20m Monkey crawl