3 rounds, in 3:30min:

• 500m row/ 400m run
• 10 pull-ups
• max reps DB thrusters

Rest 2 min between rounds

10 minutes:

• kettlebell snatching

Metcon (time)

”D.T.”

5 Rounds for time:
12 Deadlifts
9 Hang power cleans
6 Push jerks

M: 70 N: 45kg
Timecap: 10min

Accessory:

5 sets of 20 prone banded pulls.
Rest 1-2 min between sets.

3 Rounds of:
20 DB. Bench press, alt. arms. (10/10)
10 Strict chin-ups
Rest 2 min between sets.

For time :

21-15-9
Burpees to Target
Lunge Steps w/DB´S ( hang )

DB´S 22,5/15 kg´s

back squat wave

8-6-4
8-6-4

(E2,5MOM)

Takayykky 3rm (5-6 sarjaa)

2-4 min. tauot

3 Overhead squats
6 Front squats
9 Back squats
12 Weighted sit-ups

Work:Rest 1:1
Use bodyweight on the bar or scale to 50% of 1RM Back squat

WORKOUT OF THE DAY:

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Metcon (time)
300 Air squats for time

Harjoituksen tavoite on tehdä kyykyt mahdollisimman nopeasti. Harjoitus kehittää maksimikestävyyttä sekä toistokestävyyttä.

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WARM-UP:

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3 Rounds of:
10 Wide stance squats
10 Air squats
10 Narrow stance squats
3 Rounds of:
10 Lunge steps
10 Lateral squats
10 Reverse lunges

Taukojumppa 1130
Ohjattu lämmittely 1700
https://zoom.us/j/7594162178
ZOOM salasana 530247

LIVE lämmittelyn tallenne:
https://zoom.us/rec/share/tMsycqHQ2H1JGY3d93vlQociL9n1X6a81CUb-vMMmh23doSpc4bedlpDbqjYXApY

5 rounds

• 1 rope climb
• 8+8 kb snatch (pick weight)
• 10 box over burpees
• rest 30sec between rounds

10 x 1min on/1min off alternating

• 40m sled push + max reps kb swing 32/24kg
• 15 wb + max reps toes through rings