2:00 easy bike row or run

Normal warm up

8:00 to warm up power clean and pullups

WOD with a partner
50 rounds for time
5 AKBS 50/35
3 pull-ups
1 power clean @ 80% 1RM power clean

• 1 partner completes a round then the next partner completes a round until 50 rounds are completed.

Alkulämmittely ja mobility

Harjoitellaan tempausta

5min amrap
4+4 kp tempausta
20 naruhyppyä

2min tauko

5min amrap
8 seinäpalloa
8 burpeeta

Loppuvenyttelyt

160 min

1.BMU
- 2 x 2
- 2 x 3
- 3 x 4
= 20

2.HSPU
- EMOM5: 6 KHSPU abmat
- 3 x 5 SHSPU abmat + 10 kg plate

3.Conditioning
A. "Helen"
3 rounds for time:
400 m Run > airrunner
21 KBS 24/16 kg
12 Pull ups
Time: 11.41

B. EMOM24:
1) 14 cal ski
2) 14 cal bike
3) 14 cal row

4.Accessory
A. 20 reps / movement for 2 rounds
No rest between movements or rounds
1. Band pull aparts
2. One arm DB press, right
3. One arm DB press, left
4. Y-lift with ligth DBs
5. T-lift with light DBs

B. Core
3 sets:
20 GHDSU
15 hollow rock
8+8 bicep curls

Alkulämmittely ja mobility

Taitorata

10min amrap
6 thrusteria kepillä
5 istumaan nousua
4 rengassoutua

Loppuvenyttelyt

Warm up(10)
3rds
10 jax
10 windmills
10 knee grab

WRK(21)
WRK 2:30 REST 1:00 x6
8 alternating dumbbell press
100m run
8 bridged dumbbell tricep extension
100m run
8 burpees

Finisher
50 knee tap crunch
1:00 quad stretch

8 min AMRAP

8 polvennosto / varpaat tankoon
8 burpeeta
4+4 käsiapaino valakyykky

Find your one rep max Snatch in 8min

EMOM 8 (70% 1RM)
1x Snatch + 2x OHS

Amrap 8min
10x Bar over burpee
20x Air sq
30x Sit up

35 minutes, :40 on, :20 of

1 min : 1 round Cindy (5 pull ups + 10 push ups + 15 air squat)
2 min : Kettlebell Clean & Jerk, light weight
3 min : Sit ups
4 min : Wallball shots, Unbroken
5 min : Muscle Snatch
6 min : Rope Climb
7 min : Single Unders

ja venyttelyt.

Tai uintia.

Every 90 seconds for 10 rounds:
3 x Hang squat Clean

Kisaryhmän treenit