WORKOUT OF THE DAY:

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Metcon (time)

10 rounds, every 3:00.
10 GTOH
100m sprint

Each round is for time.

Harjoituksen tarkoitus on kehittää pikavoimaa ja nopeuskestävyyttä. Tavoite on tehdä jokainen kierros mahdollisimman nopeasti aikaa vastaan.

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WARM-UP:

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EMOM for 12 minutes of:
1. Shuttle run 10 x 10 m
2. 10m bear walk + 10m knee raise walk
3. 6 GTOH + 6 Ft. squats
4. 30/30s hamstring stretch

Taukojumppa 1130
Marcel:n kehonpainoharjoitukset 1200
Ohjattu lämmittely 1700

https://zoom.us/j/7594162178
ZOOM salasana 530247

C&J Triples. Drop and go. Cleans anyhow (power or squat)

Every 90-180sec

Sets 1-2@ RPE 3 (70%)
Sets 3-4@ RPE 3+ (75-80%)
Sets 5-6@ RPE 4 (85%)

Try to add 5-10% compared to last week

RX:

3 rounds for time:

18 thrusters (30/40 kg)
9 bar MU
9 ring dip

Intermediate

3 rounds for time

10 Thrusters (30/40 kg)
5 Bar MU
5 ring dip

Beginner

3 rounds for time

18 thrusters (20/30 kg)
9 pull ups (scale with a band)
9 push ups

EMOM 14
Alt. A and B
A) 1 Clean & Jerk
B) 10/7 Cal. On a machine

Warm Up:

20 min. Jog/Walk

Or

8 min.

20 Jumping Jacks
10 Bicycle Crunch
10 Scorpion

Romwod of the day.

Amrap10
2-4-6-8-10…
*Lisää kaksi toistoa aina kierrosten edetessä

Pull ups
Power snatch
Burpees over the bar

RX 42,5/30kg

Monster

With a running clock:

00:00 -->15:00
50-40-30-20-10 Situps
10-20-30-40-50 KB Swings 24/16kg

15:00-->30:00
21-15-9reps of
Wall Balls
HR Burpee Box Jumps
Overhead Squat 50/35kg

30:00-->
4 Round for time:
40m Walking Lunges
40m Farmers Carry (Pinch grip) 2x20/15kg

hang clean 2x3x65%, 4x2x70%
HBH to L-sit 4x3

1a) DB Neutral Grip Floor Press in Bridge: 4 x 8. Rest 30s.
1b) Elbow out Landmine Rows: 4 x 8-10 each. Rest 30s.

Goal: 4 challenging work sets. Improve on last week if possible