2.4.2015

Teams Of 3 Buy In Row/Ski 2250m/1800m (Assault = 5400/4500m) 300 Kb Swing 240 Partner Wallball 9/6 180 Weighted Partner Sit up 9/6 120 H5Burpee Buy Out Row / Ski 2250/1800 (Assault 8000/6000) *KB Swing = 1 Works 2 Rests *Partner Wallball 2 Works 1 rests *Sit Up 2 Works 1 Rests (Wallball ojennus toiselle)…

Kevyt viikko Box jump 1RM 5min AMRAP: 5 Pullup / Ring Row 5 Burpee

MAANANTAI Snatch + Overhead Squat Kiipeä raskaaseen 4x 2min ON, 2min OFF 10 Burpee-Boxjump Max reps Squat Clean 60/42 TIISTAI 4×5 Tempo Back Squat 3s alas, 0s pohjassa, kovaa ylös heti perään 6 Box Jump 21-15-9 Deadlift 100/70 Toes to Bar 10min cap KESKIVIIKKO 5x 5 Weighted Pullup 5 (Weighted) Ring Dip 21-15-9 Thruster 45/30…

Strenght Emom + Core 30 Min Emom (10 Kierrosta) 3-6 Strict Hspu OR Dual KB strict Press + 8 – 12 Heavy KB Swing 3-6 Sandbag Over Shoulder (Or Power Clean) + 8 – 12 Push ups Easy Erg n. 45 sec *Sandbag 50/35kg Or Mod Heavy Power Clean n. 70-75% ¨Core¨ 1 min Sandbag…

3 kertaa ¨Heads Or Tails¨ Heads Tails 50 Box Step Ups/jumps 50 Squat To Box Step Ups/jumps 50 Wallballs 50 Double Squat Wallballs 40 Push Up 40 Hand release push ups (OR 30 HSPUS) 40 Goblet Squat 40 Weighted lunges (each leg) 40 V-Ups 40 Toes to bars 50 Russian Kb Swings 50Kb Swings 30…

16.12.2014 Push Press 3×5 10min OTM 3 Power Clean 3 Front Squat 3 Jerk (viimeinen kerta progressiota, pyri lisäämään rautaa viime kertaan verrattuna)