21.9 Lauantai

MAANANTAI Clean + Front Squat + Jerk 5×2+2+1 7min AMRAP Power Snatch 35/25kg -Joka alkava minuutti 8 Wallball TIISTAI 4x 5 Back Squat 5+5 L-seated 1-arm Press For time 10 Strict HSPU 20 Thruster 45/30 30 KB Swing 32/24kg 20 Thruster 45/30 10 Strict HSPU 10min cap KESKIVIIKKO Gymnastics ”Cindy” 20min AMRAP 5 Pullup 10…

2 x 15 min amrap + ¨core¨ 15 min 400/300m erg 1 round cindy 15 Air Squat 10 Push Ups 5 Pull Up 15 min 20 Box Step Ups Or Jumps 1 Round 30m Object Carry 10 Burpees To Target ¨Core¨ 8 x 30 sec On 15 sec Off (Alternating) Double Kb Overhead hold Legs…

MA 11.5.2015: Power Clean + Hang Clean 5x 1+2 4x 1min ON, 30s OFF Max reps Thruster TI 12.5.2015: Handstand 12min AMRAP: 3 Strict Pullup 6 Strict Ring Dip 9s L-Hang KE 13.5.2015: Front Squat 5-5-3-3-1-1 15min On the minute: 1: Row 2: Burpee 3: KB Snatch 4: Situp 5: Lepo TO 14.5.2015: Push Press…

Tall Snatch 20min On the minute: Parittomat: 15-30 Double Under Parilliset: 10 Pistol Squat tai 7 Toes to Bar, valitse se kumpi tuottaa sinulle enemmän päänvaivaa.

35 min Basic Work parin kanssa A.Max Meter Erg B. 40 Air Squat 25 KB Swing 2. A. Max Meter Object Carry B. 30 Plate GTO 15 Burpee To Target 3. A. Max DU’s / SU’s B. 20 KB Snatch (10+10) 20 Renegade Row + Core A’la Chief

KEVYT VIIKKO MAANANTAI HSPU tekniikka 21min OTM 1) 20s Chin over bar hold 2) 30s Hollow Hold 3) 45s Erg TIISTAI Back Squat 6×2 – räjähtävä Jumping squat 3×10 Burpee over Plate 4×5 – NOPEUS! KESKIVIIKKO Snatch technique TORSTAI Kipping technique 5 rounds for quality 10+10 Overhead Split Squat 5 Dragon Flag 5-10 Bulgarian Pullup…