Sunnuntai 7.10
40 min Amrap
24/ 20 Cal Row, Ski, Assault TAI 100 DU (n.2min max)
20 Wallball
20 Burpee
20 Pull up / Ring Row
40 Air Squat tai 20 Pistol Squat (10+10)
Samankaltaiset artikkelit
22.10 Tiistai
TekijäKaro HakkarainenHandstand / Handstand Push Up progression WOD 16 min Emom 35-50 DU 12 Bench Press 15/12 Cal Erg 8-14 T2B / K2E Finisher ”Tabata Haba”
22.1.2015
TekijäKaro HakkarainenKB Skills 50 Double Under 40 KB Front Squat 30 Boxover 20 Toes to Bar 10 Wallclimb
9.1 Keskiviikko
TekijäKaro Hakkarainen”Tempo” Back Squat 5 x 3 @50%,55%,60%, 2×65% 5 Sec alas meno, 2 Sec stop pohjassa Pidä isovarpaat ja kantapäät maassa!!! For Quality Accessory Work 3-4 sets 10 Banded KB Swing 15 Good Morning 10+10 one leg KB Rdl 1 min plank
6.8 Tiistai
TekijäKaro HakkarainenPull Up 3 – 3 – 3 – 3 *Weighted *Go Every 2 min Accessory 3 x Supersetti 1 12 (6+6) Strict Seated KB Strict Press + Max Rep Narrow Grip Bench Press ~50-60% tavoite 15+ rep Supersetti 2 25 Band Pull apart + Max Rep Pull Up / Ring Row *tavoite 10+ rep ’Core’…
23.1 Keskiviikko
TekijäKaro HakkarainenDeadlift Every 2 min x 6 sets 1. 10 Rep 2. 8 Rep 3. 6 Rep 4. 4 Rep 5. 2 Rep 6. Max Unbroken Rep @1set weight *Lisää painoa kun toistot vähenee Metcon 12 Min Amrap jne Assblaster 1…2…3…4 jne Box Jump Over 2…4..6..8 jne 1 rep Assblaster = 2 lunge vuorojaloin +…
24.8 Lauantai
TekijäKaro HakkarainenEvery 90 sec x 4 (6min) Power Snatch 1 – 1 -1 -1 *aloita esim 80+% 3-4min rest Every 90 sec x 4 (6min) Overhead Squat 1 -1 -1 -1 *aloita esim 80+% 16 min Amrap 1 Squat Clean @ heavy!!! 2 Strict Hspu 3 Sandbag Over Shoulder @50/35 4 Bench Press @moderate *Go With…