19.4-21.4 Perjantai – Sunnuntai

Ring Skills ”No-Squat Fran” 21-15-9 Push Press Pullup

2 x 16 min basic amrap A. 16 min amrap 500/400m erg 30 Air squat 20 Double KB push Press 10 Burpees To Target B. 16 min amrap 60 m object carry 15 Med Ball Deadlift 12 Med Ball Clean 9 Med Ball Push Ups + Core ¨HollowHell¨

Pull Up / Ring Row 4 x Max Reps (Strict!) 2 min easy Row / bike / ski / Assault between sets Metcon For Time 100 Bench Press @60-65%max Emom 5 Pull Up / Ring Row Aloita Pull upeilla tai ring rowlla 15 min cap ”Core” Tabata Hollow Hold

6.11.2014 Front Squat 5×5 – 3s stopilla 12min OTM: Parittomat: 8 Pistol Squat (4+4) Parilliset: 20-40 Double Under

MAANANTAI Snatch + Hang Snatch -Etsi raskas rauta Rakkaudella Karjalasta 1. laji 21-15-9 Thruster 40/30kg Bar Over Burpee 8min cap Painonnostossa Rinnalleveto TIISTAI Overhead Squat 3×2 Back Squat 3×3 4min AMRAP: 1 Pullup – skaalaus hypyllä 1 T2B 2min lepo 4min AMRAP: 4 Pistol Squat 8 High Box Jump KESKIVIIKKO 30min OTM: 1: 8 Burpee-Boxover…

Maanantai 9.7 Strict HSPU / Handstand Hold harjoittelua ”HUPS! Where are my legs?” 50 DU 10 Front Squat 5 HSPU 20 Front Squat 5 HsPU 30 Front Squat 5 HSPU 40 Box Jump Over 5 HSPU 30 Front Rack Walking Lunge 5 HsPU 20 Front Rack Walking Lunge 5 HSPU 10 Front Rack Walking Lunge…