19.1.2015

Easy Aerobic As Far As Possible In 30 min 1000/800m Erg 60 Air Squat 50 Abmat Sit up 40 Box Over 30 Burpee -rest 2 min 30 Burpee 40 Box Over 50 Abmat Sit up 60 Air Squat 1000/800 m Erg

45 min 5 kierrosta 3 min Erg 3 min Cindy 3 min Box Over 3 Min Lunge 3 Min Sit Up

¨Jack¨ 20 Min Amrap 10 Push Presses 10 Kb Swing 10 Box Jumps Acc. 2 x 3 min amrap (1 min rest between) Strict Pull Up / Banded Pull Up / Ring Row Strict Hspu / Double Kb Press 1 +1 , 2+ 2, 3 +3 , 1+1, 2+2, 3+3

14 Min Amrep For Time 120 Hang Power Clean @70/50 TAI 50 / 35 + Max Rep Hspu / Hr Push Ups rest of the time *Power Clean vaihto aina 5:n toiston jälkeen 5 min rest 12 Min Amrap 2 Synchro Box Over Jump 2 Synchro Thrusters @45/30 4 Synchro Box Over Jump 4 Synchro…

Shoulder Press 10-8-6-4-2-4-6-8-10 Pullup progressio 6×6 – 40s tauko sarjojen välissä

40 min Amrap 30 Cal Row 30 Air Squat 30 Box Jump 30 Burpee 30 DU Tarkoitus työstää tasaisella sykkeellä