21.1 Maanantai
Back Squat + Front Squat
Emom x 12
1. 3 Back Squat
2. 1 Front Squat
@80% FS MAX
For Time
30 Burpee Box Jump
30 Double Kb Hang Power Clean @24/16
30 Double Kb Front Squat
30 Double Kb STOH
30 Burpee Box Jump
13 min Cap
Samankaltaiset artikkelit
30.4.2015
TekijäKaro HakkarainenSnatch + Overhead Squat 5x 1+3 5 RFT: 10 Toes to Bar 30 Double Under
6.5 Maanantai
TekijäKaro HakkarainenBack Squat 4×4 @80% + 1x max rep @85% Every 2.30 Accessory 3 settiä Front Rack Lunge 6 + 6 Wall sit 30+sec (weighted) 12 RDL L – Sit Hold 15-30 sec Lunge + Wall sit RDL + L-Sit
28.12 Lauantai
TekijäKaro HakkarainenStrenght Condition 32 min 8 Burpee Over Sandbag + 4 SandBag Over Shoulder OR Power Clean Easy Recovery Erg 12 Wallball + 4 Strict Press Easy Recovery Erg *Jos oot ninja niin Skaalaa Strict Press – – > Strict Hspu ”loppu jäähy” Tabata Hollow Rocks
22.2 Lauantai
TekijäKaro HakkarainenStrength 20 Rounds Every 20 sec A. 1 Deadlift B. 1 Back Squat C. 1 Bench Press Or Floor Press 1 Round Is 60 sec ¨Core¨ 3 Rounds 10 Sit ups (weighted) 10 Tuck Ups 10 V-Ups 10 Legs Over Kb Or Object 10 Hollow Rocks 1 Min rest
11.2 Tiistai
TekijäKaro Hakkarainen¨Jack¨ 20 Min Amrap 10 Push Presses 10 Kb Swing 10 Box Jumps Acc. 2 x 3 min amrap (1 min rest between) Strict Pull Up / Banded Pull Up / Ring Row Strict Hspu / Double Kb Press 1 +1 , 2+ 2, 3 +3 , 1+1, 2+2, 3+3
19.9 Torstai
TekijäKaro Hakkarainen3 X 15 min 15 Min 2000m/1600m Row /8-10min bike + Amrap 12 Air Squat 9 Sit up 6 Push up 15 min 4 rounds run (n.1200m) + Amrap 12 Kb Swing 9 Box Step Over 6 Burpee 15 min 2000/1600m row /8-10min bike + Amrap 60m object carry + 30 Du / 60 Su…