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

3 x 8
- leave two reps in the tank
- rest 3 min between sets

150/120 calories for time
odd minute: erg for calories
even minute: 6-8 kipping pull up

advanced:
odd minute: assault bike for calories
even minute: 3-5 bar mu

Tc 15min

EMOM16
odd: 5 shoulder to overhead
even: 15 kb swing (pick weight)

Find a heavy push jerk triple in 15 minutes

Use different stance than you normally use eg. sumo, Romanian, banded, trapbar, snatch grip, straight leg or conventional

power clean

 - find a heavy set of touch and go three in 15min

15 min of technique
Headstand - Handstand hold - Handstand walk

then

EMOM 6
5-10m HS Walk