Vaihteluviikko

15min laadukkaasti
8-10x liike

Kumpparilla lapaveto
Kumpparilla sisäkierto
Yhden käden PP istuen
Kulmasoutu tangolla 50-55%

1 Power clean + 1 Hang squat clean + 1 Push jerk

3x3 (~60-70%)

You go,i go per round

RX:
AMRAP15
1-2 Bar or RMU
4 Strict HSPU or kipping HSPU
8/6 Cal row

Scaled:
4-6 Pull up
4 Box HSPU or 6 Dual DB push press
8/6 Cal row

Huom!
Treenin idea on mennä laatua vastaan reippaalla vauhdilla, mutta ei all out! Liikkeet pitää mennä UB.

Clean & Jerk
3x3
3x2
3x1

10-12min to work with the 9 sets, start at 70% and work up.

Metcon (time)

3 rounds for time of:
15/12 Calories bike
15 Overhead squats 40/30kg

Accessory:

DB Bench press, 4 x 10 - heavy
Ring-row, 4 x 10, with 2s stop at top
Ring push-up, 4 x 10, with stop at bottom

Rest 1-2 min between sets

Metcon (time)

21-15-9 reps for time of:
Thrusters 40/30kg
Calories row

Timecap: 6 minutes

Accessory:

4-5 sets of 20 (10/10) Front rack lunges with KB’s - light to moderate
4-5 sets of 20 Reverse hypers - light to moderate

Metcon (time)

3 Rounds, every 10:00:
40 Wallball shots 20/14lb
30 Toes to bar
20 Clean and jerks 50/35kg

Accessory:
4 rounds of:
8/8 1-arm DB press with kb in front rack hold - heavy
8/8 Chainsaw row - heavy
*Rest as needed

Skill - HSW

Metcon (reps)

AMRAP in 15 minutes of:
15m HSW (7,5m+7,5m)
25 Sit-ups

Tailored version for HSW:
20 Shoulder taps
4 Wallclimbs

Accessory:
3-5 rounds of
10-20 GHD sit-ups
10-20 Back extensions on GHD
Rest 1-2 minutes between sets

2x 12min Emom

1) 5-15 T2B
2) 6-12 Boxin ylitystä

2min tauko

1) 10-17 CAL
2) 6-8 Raakatempaus riipusta (kevyt/keskiraskas)