27.1.2015

Parin Kanssa 8 kierrosta (4 per person) 8 Kb Swing 8 Goblet Squat 8 (4+4) Kb C@J 8 Kierrosta 7 Wallball 7 Deadlift @60/40 7 Hspu Or Push Ups 8 Kierrosta (4per person) 6 Back Squat @60/40 6 Bar Over Burpee 6 T2B Or V-up 8 Kierrosta (4 per person) 5 Power Clean @60/40 5…

Front Squat 1rm (18min)   30 – 20 – 10 KB Swing @32/24 Burpee Box Jump 12 Min Cap    

Parimetcon 50 Back Squat @100/70 75 Burpee Box Jump Overs 100 Power Snatch @50/30 75 Burpee Box Jump Overs 50 Back Squat *EVERY 4 min 30 Partner Wallball 40 Min Cap

Pari Metcon 40 Min Cap 30 sec ON 30 sec OFF 1500 / 1200 m Row 100 Box Over Anyhow 80 KB Snatch 60 Back Squat @70/50 (n. 50-60%max) 40 Burpee To Target 60 Back Squat 80 KB Snatch 100 Box Over Anyhow 1500 / 1200 m Row

KEVYT VIIKKO MAANANTAI Clean technique TIISTAI Gymnastics 12min On the minute: Parittomat: 5 Overhead Squat Parilliset: 5-7 Handstand Pushup KESKIVIIKKO Jerk technique TORSTAI Kipping (Pullup / Toes to Bar) 16min On the minute: Parittomat: 30s Hollow Hold Parilliset: Double / Triple Under -harjoittelua PERJANTAI Snatch technique

MAANANTAI Snatch 4×2 1x Max @ 2,5-5kg raskaammalla kuin viime viikolla 10min AMRAP 3,6,9,12…. Hang Power Clean 52,5/35kg Front Squat 52,5/35kg Bar Over Burpee TIISTAI Push Press 5×3 8min AMRAP 30 Double Under 10 Power Snatch 35/25kg 10 HSPU KESKIVIIKKO Deadlift 5×3 -Suorita jokaisen sarjan max toistot Strict Pullup tai Ring Row 21-15-9-15-21 KB Swing…