For time

• Designated calories on the Echo bike (see below)
• 9-6-3 Sandbag ground-to-shoulders

♀ 18-12-7 calories, 100 lb
♂ 21-15-9 calories, 150 lb

For time

• Run 400 meters
• 21 kettlebell swings
• 12 pull-ups

♀ 35 lb
♂ 53 lb

Warm Up
2 rounds
30 line hops / jump over stick
6-8 bar/line/stick over burpees
10 pass through with stick/band
5 tall snatch with stick/bar
5 snatch grip pp behind neck
5 pause ohs

Weightlifting skills
3-5 sets total of this and 3 reps each movement
Burgener Warm Up
Dip,Drive
Dip,Drive, Elbows high
Muscle snatch
Snatch drop to power snatch catch position
snatch drop to squat snatch position
hang power snatch
heaving snatch balance
snatch balance

Explosive Strenght
Try to be as sharp on the way up as you can, control movement
negative part soomehow to make it more effective.

Every 2 min for 6 minutes
6-8 Jumping squats (as high as possible)
Every 2 min for 6 minutes
8-12 jumping lunges
Every 2 min for 6 minutes
6-8 clapping push ups (knees can be on ground if need to)
movement needs to be enough light to be sharp.
Every 2 min for 6 minutes
4-6 roll to candle stick / 8-12 v-ups

Cool down
1 min hyppely ravistelut paikallaan
10+10 käsien pyörittelyt/shoulder rolls
1-2 min v-sit strech
1+1 min pigeon pose strech

For Time:
30 Clean and Jerks 61 / 43 kg
1 Mile Run
10 Rope Climbs (15ft.)
1 Mile Run
100 Burpees

*Repeat from 7.4.2020 

LÄMMITTELY
2 kierrosta, 60-90s.
1. AKK - lankku
2. Eteentaivutus - mittarimato
3. Pike punnerrus
4. Lapsen lepoasennossa käsien kurotus
5. Jousiampuja kuminauhan kanssa kyljellään
6. Sivulankussa soutu

VOIMA
3 x 8 pystypunnerrus tangolla
Lepo sarjojen välissä 1min
Merkkaa treenin tulokseksi pystypunnerruksen paino

TRIANGELI
Emom 12min
Jokaisella alkavalla minuutilla 6-10 cal laitteella
Kaikkien laitteiden jälkeen seuraavalla alkavalla minuutilla lepo

Every 3 minutes for 36 minutes (3 rounds of each):
Station 1 – 40/32 bike calories
Station 2 – 50 double unders + 8/4 HSPU
Station 3 – 500/400 m row
Station 4 – 30 sit ups + 10 DB push presses

4×8

Go every 2:30

Warm Up
3 rounds
30 high knees
10 alt leg rdl with bodyweight
10 reverse lunges
3 push up to downdog pose

test few couple / few reps of each workout movemnt

WORKOUT
5 rounds
20 sit ups
10 single arm devils press alt hand / burpee pull ups
5+5 single arm kb/db clean&jerk
rest 2 min bwn rounds

if no equipments then 10-15 push ups and 3 wall walks

Accessory Work
3 sets
10-15 bed sheet body rows / ring row / db rows (single arm or double hand)
10-15 bulgarian split squats (strech at bottom, controlled movement)
30-50 russian twists , feet off the ground
rest 1-2 min

Optional Easy Pace Cardio
Perform 30-45 min very light pace cardio work by bike, ski, jog, sauvakävely, koiran kanssa..

Perform 2-3 mobility/streching drills to lower and upperbody!