Eilinen treeni

Harjoitellaan kippi + kippivarpaattankoon

For time:
- 3 rounds of:
--- 50 Sit-ups.
--- 50 Jumping Jacks.
--- 50 Back extensions.
--- 40 Jumping Jacks.
--- 50 Scissors.
--- 30 Jumping Jacks.
--- 50 Russian twists (5/2'5 kgs bumpers).
--- 20 Jumping Jacks.
--- 50 Circles with medicine ball (6/4 kgs).
--- 10 Jumping Jacks.
--- 1 min L-sit hold.

3 rounds:

30 shoulderpresses + push presses,
2 min rest

Sart with 50 % of your shoulder press 1 RM. Do as many shoulder presses as you can and go on with push presses as long as you have done 30 reps together.

Increase weight as many times as you can to keep the rep count at 30. repeat 3 times with the max weight (number of the shoulder presses may decrease and the push presses may increase).

Stolen from Kelly Starrett, the Leopard Test is 5 reps of Double Kettlebell Overhead Squat @ 24/16kgs. That is 2 x 24kg for men and 2 x 16kg for women. Quality counts here. The arms must remain locked and the squat must be a high quality squat (e.g. heels down). Weightlifting shoes are NOT allowed.

21-15-9:
* Thrusters
*Pullups

Bench press 5-5-3-3-3-1-1-1-1 reps

5 rounds for time of:

• 20 wall-ball shots, 20-lb. ball to 12-foot target
• 15-foot L-sit rope climb, 1 ascent

Snatch
3 set 2 rep 75%
2 set 2 rep 80%
1 set 2 rep 85%

90” rest

Adapted from Enter the Kettlebell, this is a 10min AMRAP of Kettlebell Snatches @ 24kg / 16kg.
- Swap hands as often as you wish.
- Put the KB down as often as you wish.
- No stopping at the chest on the way or down.
- Target 200+ reps!