RestDay!

3 rounds:
10+10 bulgarian split squat
10 push up
15 goblet squat
20 tuck crunches
-rest as needed-

Back Squat

2 x 8 @ 55 - 65%
2 x 6 @ 68 - 73%
2 x 4 @ 75 - 80%

Go Every 3:00

In teams of 3, 4 rounds, for max. reps:

4:00 Row for cal
3:00 Lateral Burpees over the Rower
2:00 DB clean from the ground (2x25/17,5kg)

No rest between rounds.

Tehdään monipuolisesti GPP (general physical prepardness) -ohjelmointia. Tarkoituksena tehdä mm. level-testejä, joilla saadaan kartoitettua omia vahvuuksia/heikkouksia. Samoin skill-harjoittelua lisätään. Haetaan parempaa kyykkytekniikkaa tempo-kyykyillä.
Aloitetaan syksyn ohjelmointijakso ja uuudet progressiot 15.8. kun suurin osa on palannut kesälomilta takaisin treeneihin.

AMRAP 8

Buy-In 50 Double Unders

Remaining time :

12 Power Clean 60/40kg
12 Bar Over Burpees
12 Front Squat 60/40kg

Rest 4 minutes.

AMRAP 8

Buy-In 50 Double Unders

Remaining time :

9 Power Clean 70/45kg
9 Bar Over Burpees
9 Front Squat 70/45kg

Rest 4 minute.

AMRAP 8

Buy-In 50 Double Unders

Remaining time :

6 Power Clean 80/50kg
6 Bar Ovar Burpees
6 Front Squat 80/50kg

Warm up(10)
3rds
20 heel grab
15 jax
10 single leg cherry picks

WRK(20)
Complete a round every 2:30-repeat for 9 rounds
6 squat to dumbbell press
(two second squat hold+two second press up)
24 mountain climbers-every rep counts
6 tricep overhead extensions
24 dumbbell hopovers-every rep counts

Finisher
50 crunches
1:00 samson stretch

For Time:
300ft. Handstand Walk

Time Cap: 10 Minutes

For reps

• 50-foot handstand walk
• Max-reps knees-to-elbows

Rest 90 seconds

• 50-foot handstand walk
• Max-reps walking lunges

Rest 90 seconds