30.9 Maanantai
Squat progressio
3 X 2 + 4
Front Squat + Back Squat
@80-82.5% Front Squat max
*3min rest
Metcon
You Go I Go (Parin kanssa)
16 Min Amrap
8 Wallball
4 Burpee Box Overs
2 Power Clean + Jerk @85/60
Samankaltaiset artikkelit
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…
8.2 Perjantai
TekijäKaro HakkarainenParin kanssa FOR TIME Cash in 100 Air Squat Then…. 30 Rounds (15 per person) 2 heavy clean 4 bar over burpee 6 (heavy) wallball Buy Out 100/70 Cal Erg 40 Min Cap
9.2 Lauantai
TekijäKaro HakkarainenJuokseva kello 0 – 10 100/70 Cal erg 10 – 20 5 Kierrosta Double KB ”DT” 5 kierrosta 12 DL 9 HPC 6 STOH 2×24/2×16 20-30 100/70 Cal Erg 30 – 40 Double Kb Double ”Isabell” 60 Double KB Snatch
10.9 Tiistai
TekijäKaro HakkarainenPull Up 4 – 4 – 4 – 4 / Pull Up practice *weighted Acc. Wod 8 Min Emom 30-50 DU´s / Du Practice (max 45 sec) 30 sec Max Rep Strict Hspu 2 min rest 8 min Emom 15-25 Abmat situp 30 sec Max Rep T2B
5.9 Torstai
TekijäKaro Hakkarainen45 min (3x15min amrap) 15 min 500/400 m row/Ski + 15 burpee to target 15 min 60m Object Carry + 6-12 Pull Up + 12 Push Up 15 min 20 Box Step Up + 20 Abmat Situp + 20 Air Squat *Sykealue 75-85% max
13.2 Torstai
TekijäKaro HakkarainenSnatch Work Every 90 sec x 6 1 Snatch Pull + 1 Hang Power Snatch + 1 Ohs Snatch Pull 3×3 @100-110% Snatchista WOD 2 Rounds For Time 80 Du / SU 40 Air Squat 20 Hang Power Snatches @35/25 12 Min Cap