Category: Yleinen

Perjantaina & lauantaina ei ohjattuja tunteja. Open gym normaalisti.
Friday & Saturday no coached classes. Open gym normally.

BACK SQUAT
5-5-5-5-5

COMPARE 21.4.

TABATA: (14 MIN)
LUNGES
REST 1 MIN
SIT-UPS
REST 1 MIN
KETTLEBELL SWINGS 24/16KG

5 ROUNDS FOR REPS OF:
1 MINUTE SUMO DEADLIFT HIGH PULL
1 MINUTE OF PUSH PRESS
1 MINUTE OF ROW CAL
REST 1 MINUTE
40/30KG

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
5 STRICT CHEST TO BAR PULL-UP
10 DB PUSH-UP
20 BOX STEP-UP 70/60CM

ON THE MINUTE FOR 15 MINUTES:
MINUTE 1-5: 3 POWER SNATCHES AT 60-65% OF YOUR 1RM SNATCH
MINUTE 6-10: 4 POWER SNATCHES AT 55-60% OF YOUR 1RM SNATCH
MINUTE 11-15: 5 POWER SNATCHES AT 50-55% OF YOUR 1RM SNATCH

PARISKABA LAJI 2

“K”
AKA

“KAREN”

Athlete A.

150 Wallball 20/14

Athlete B.

150 Wallball 20/14

Cap. 16min

DB SPLIT PRESS
3 X 5
JERK BALANCE
4 X 3
JERK IN SPLIT
4 X 3
HANG POWER CLEAN & JERK
4 X 3

EVERY 3 MINUTES FOR 5 ROUNDS:
3 FRONT SQUAT @60% 1RM
6 BOX OVER BURPEE
12 KETTLEBELL SWING 32/24KG

3 ROUNDS OF:
3 MINUTES OF TURKISH GET-UPS
2 MINUTES OF DOUBLE-UNDERS
1 MINUTE OF REST

15/10KG

2 ROUNDS:
4 MINUTE AMRAPS OF:
A. 600M RUN
REMAINING TIME MUSCLE-UPS
REST 2 MINUTES
B. 1 MINUTE OF MUSCLE-UPS
600M RUN
REST REMAINING + 2 MINUTES