30s on 60s off x12:
a) bike / ski
b) row
c) air bike

Go hard, overall 90+% effort.
Result: Total calories gained.

Back Squat

5-5-5-3-3-3

Go every 2:00

Reverse Lunge

6-6-4-4-2-2

Go Every 2:00

Alternating with partner, for time:
50 Clean & Jerks 60/40kg
Every minute, complete:
5 Burpees, including 0:00

Both athletes must complete 5 burpees every minute, before they can continue Clean & Jerks!

TC 8min

AMRAP 7

10 Goblet Squat
20 Sit Ups
30 Jumping Jacks

Treeni 1
Warm Up
3 rounds
1 min row, run, air bike
10 glute bridges
10-15 band pull aparts
10+10 single leg RDL Or suitcase deadlifts

Strenght
Back Squat 10,8,6,4 reps @57-67-71-76% of 1rm
Front Squat 3-4x5reps @1x60 and 2-3x70%
rest 2-3 min bwn sets
Keskity laatuun kyykyissä ja pitämään liike hallittuna.

Metcon
Rowing Program week 3
1000m row @1-2 sec faster than 5km pr pace.
rest 30s
300m row @1-2 sec faster than 2km pr pace.
rest 1min
1000m row @1.46
rest 30s
200m row @1.37 or faster
rest 30s
200m row @1.37 or faster
rest 1 min
1000m row @1.46
rest 30s
150m row @1.37 or faster
rest 30s
150m row @1.37 or faster

Minun tehot 1.46/500 = 5km ja 1.37/500m = 2km vauhti

Accessory Work
3x10+10 curtsy lunge @12-16/20-24kg (goblet hold)
3x12 bent over row @30-40/50-70kg
3x1min plank + 25/25m suitcase carry @16/24kg
rest 1-2 min
Eli ensin 3 sarjaa curtsy lunges ja sit vasta kulmasoudut.

Ekstratreeni
Emom 8
1 legless rope climb + 1 normal rope climb
or
10 rope climbs for time (with legs)

Rest 20.-23.12.2016: sick

30s on - 15s off x8:
a) barbell zercher hold (from rack)
b) double kb front rack hold

Go heavy!