35 min Window
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20 Rounds (10 per person)
8 Bar Facing Burpees
6 Hang Power Snatches
4 C2B / Pull Ups / Jumping Pull Ups
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160 / 130 Cal Erg
*Ensin 20 kierrosta
*1 kierros vuorotellen
*Kierrosten jälkeen ergo-ralli
Kestävyyskyykky 2 Front Squat + Back Squat 3 x 7 + 13 rep *@62.5-65% Front Squat Maxista *Go Every 4 min Metcon For Time 30 Power Clean @ Jerk @80/60 *Emom 5 Box Jump *12 min Cap
For Time 1200 m Run ————————————————- 26 Rounds (1 vuorotellen) 13 each 3 HSPU 5 Hang Power Clean @60/40 10 (5+5) Front Rack Lunge ———————————————- 1200 m run Juoksu yhdessä 40 Min Timecap Juoksu = 3 kierrosta reittiä
Suklaarasia osa 2/3 Parin kanssa 30 sec ON 30 sec OFF Buy In 140 DU Sit mennään 120 Wallball 100 KB Swing 80 KB Snatch vuorokäsin 24/16 60 Burpee Box Over 40 Front Rack Lunge 60/40 20 Power snatch 60/40 40 Front Rack Lunge 60/40 60 Burpee Box Over 80 KB Snatch 100 Kb Swing…
MAANANTAI 3-position Snatch (taskut, polvi, maa) -Etsi raskas. ”Karen” 150 Wallball 10min cap TIISTAI Handstand Pushup tekniikka 4x (16min) 1min Max reps Handstand Pushup 1min Max reps Double Under 1min Max reps Pullup 1min lepo KESKIVIIKKO Back Squat 8-6-4-2 Bulgarian Split Squat 3×5+5 Hip Thrust 6x 30s Pumppailua, 30s lepoa TORSTAI Power Clean & Jerk…
Front Squat 5-5-5 @70-80% 3-3-3 @80-87.5% rest 2 min Metcon Tabata x 3 (12min) Goblet Squat *Scale Air Squat Kb Swing Kb Snatch *Scale Kb C@J 20 sec Goblet 10 sec rest, 20 sec Swing 10 sec rest 20 sec Kb snatch 10 sec rest repeat 8 X 1 min rest 4 min Max rep…
45 min, As Far As Possible 50 – 40 – 30 – 20 – 10 – 20 – 30 – 40 – 50 10 – 20 -30 – 40 – 50 – 40 – 30 – 20 – 10 Cal Row / Ski / Assault Burpee Joka kierroksen jälkeen 25 Sit Up TAI Air Squat…