For load
3-3-3-3 split jerk
3-3-3-3 frontsquat
3-3-3-3 deadlift

3 x 3 min AMRAP:

7 Shoulder to overhead ( 50 %)
7 C2B
7 Burpee
90 sec rest between exercises

Try to keep same pace in all exercises

Tabata one hand swing (alterneting hands)
1min rest
tabata sprint 10m
1min rest
tabata pushup

aikaraja: Miehet 13 min, naiset 15min

10 Tempausta riipusta 60kg/35kg
2000m soutu

10 Tempausta riipusta 60kg/35kg

5 Deadlifts @ 100/70kg
10 Pull Ups
15 Wall Balls @ 20/14lb
20 Walking Lunges
25 DU´s
10 Deadlifts
20 Pull Ups
30 Wall Balls
40 WL
50 DU´s
15 Deadlifts
30 Pull Ups
45 Wall Balls
60 WL
75 DU´s

Leuat lisäpainoilla 6x3

Amrap 10min
15 sumo deadlift high pull
15 pystypunnerrus
15 box jump

Zajęć nie ma ale klub jest otwarty - zapraszamy!

Workout of the Day
A.
Bench Press:
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep

Rest 2 minutes between sets

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Hand-Release Push-Ups
21 Double-Unders

2 min ME Clean and Jerk (Shoulder to over head) 60/40
2 min rest
2 min ME Clean and Jerk (Shoulder to over head) 60/40

Weighted Pistol squats

Kevyttä ohjattua kinkkujumppaa klo 14. Herätellään kehoa.