31.8 Lauantai
Power Snatch
Emom x 10
1 x Power Snatch + 1 x Ohs
*Kasvata painoa tuntuman mukaan
Metcon
16 min amrap
500/400m Row or Ski
5 Sandbag Over Shoulder
10 Bench Press @60/40
20 Abmat Sit Up
Go about 80-85% teholla
Samankaltaiset artikkelit
8.8 Torstai
TekijäKaro Hakkarainen50 Min Basic Work 5 kierrosta 2 Min Object Carry 2 Min Assblaster *Assblaster = 1 Air Squat + 1 Lunge R + 1 Lunge L 2 Min Erg 2 Min 10 Push Ups + 10 Sit Ups 2 Min Box Step Ups
3.10 Torstai
TekijäKaro Hakkarainen2 Kierrosta 5 Min Burpees 5 Min Amrap 12 Air Squat 9 Sit Up 6 Push Up 5 Min Erg 5 Min Amrap 60 m Object Carry (Bear Hug or Farmer) + 10 Push Press @45/30
12.11.2014
TekijäKaro Hakkarainen12.11.2014 Snatch 5×2 21-15-9-6-3 Shoulder to Overhead (Kevyt) Bar over -Burpee
21.12 Lauantai
TekijäKaro HakkarainenStrenght Conditioning 32 min Emom (8x) 15 Air Squats + 3 Back OR Front Squats @75-80% Easy Recovery Pace Erg 45 sec (bike) 10 Push Ups + 3-6 Strict Hspu OR 6 Dual Dumbell Strict Presses Easy Recovery Pace Erg 45 sec (row or ski) 6 min Core Work Emom (3x) 45 sec Sandbag Or…
14.12 Lauantai
TekijäKaro HakkarainenStrenght Emom + Core 30 Min Emom (10 Kierrosta) 3-6 Strict Hspu OR Dual KB strict Press + 8 – 12 Heavy KB Swing 3-6 Sandbag Over Shoulder (Or Power Clean) + 8 – 12 Push ups Easy Erg n. 45 sec *Sandbag 50/35kg Or Mod Heavy Power Clean n. 70-75% ¨Core¨ 1 min Sandbag…
15.-19.1.2018
TekijäKaro HakkarainenMAANANTAI Pause Snatch 6×2 – 2s stoppi polven päällä 9min AMRAP 10 Hang Squat Snatch 35/25kg 30 Double Under TIISTAI Strict HSPU 5×4 18min AMRAP 5 Burpee-Boxjump 10 Pushup 5 Pullup 10 Jumping Air Squat KESKIVIIKKO Every 1:45 For 12min 15s (7 sarjaa) 5 Front Squat @ 65-70% 20min AMRAP parin kanssa 12 Wallball 6…