Alkulämmittely leikkiä ja mobility

Harjoitellaan kuperkeikkoja ja kärrynpyöriä

5 kierrosta 20s/ 10s
Roikkumista
Kuperkeikka
X ja I hyppy
Patsas
Yhdellä jalalla seisonta

Loppuvenyttelyt

Power clean 5x2

HSPU practice
E3M for 9min (3set)
Beginner
Amrap box Hspu or Pike Hspu
Intermediate
5x Strict Hspu @30A1
Advanced
Amrap strict Hspu
+
”Nicole”
20min Amrap:
400m run
Amrap pull ups

3-5 rounds:
10 russian twist with plate 5-10 kg
10 V-Ups/ strick t2b
10 Tuck Ups
10 Ghd
10 sec hollow hold

• Rest 2 min

ULKONA
Run 400m
40 x Air Squat
20 x Up Downs

RMU
Warm up classic gym
2x10 pull up to ring
2x10 push up to ring
core to ring (twist, hollow, arch)

Skill RMU
15p
Rmu with bend
RMU to knee
rmu with box/jump
rmu with bend and help
5 rounds for time
10 V sit
15 push up
30 sec pull up hold
15 push up
10 V sit

5 rounds

1 power clean
1 front squat
1 push press
1 back squat
1 behind the neck push press

For Time:
Toes to Bar 25 reps
Row 500/400 m
Toes to Bar 25 reps

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

Back squat 3x7@heavy weight
+
4rft:
250/200m row
20x Alternating FC reverse Lunges
10x Dips