5 rounds:
18 weighted db walking lunges
6 muscle-ups/ 12 ring dips
Alternating rounds with a partner.
Pic: Marko Vallius
Categories
Categories
150818 Keskiviikko
Partner workout
3 rounds for time:
1k erg
40 box over 24/20″
Split reps as desired.
Sami H.
Pic: Marko Vallius
Categories
140818 Tiistai
Squat / deadlift
5-5-3-3-1-1
Build up to a heavy weight
front squat
3 x 4 at 60% 1RM
Team orange
Pic: Marko Vallius
Categories
130818 Maanantai
Deficit handstand push-up, build up in depth for a max of 3 repetitions
As many rounds as possible in 10 minutes of,
1-2-3-4…
Kettlebell swing 32/24
Strict handstand push-up
Team silver
Pic: Marko Vallius
Categories
110818 Lauantai
Deload week
Team workout
4 rounds every 5 minutes:
600m run
Amrap of rope climbs
Teams of 3. Everyone runs, rope climbs are split as desired.
Event demo
Pic: Marko Vallius
Categories
Barbell club syksy 2018
Kenelle: RCFT Barbell Club:n käyneille tai perusteet hallussa
ILMOITTAUDU
Maanantaisin klo 20-21, isosali 2
Alkaa 03.09.2018
Viimeinen harjoitus 10.12.2018
Kesto 15 viikkoa
Hinta 149€,
unlimited jäsenyydellä 105€ (kortti voimassa harjoitusjakson ajan)
Rajattu ryhmäkoko
Ilmoittautuminen Unlimited kortilla: [email protected]
Barbell Club jatkoryhmä jatkaa siitä, mihin Barbell Club päättyi. Tavoitteena on harjoittaa osallistujien teknistä kypsyyttä.
Categories
100818 Perjantai
Deload week
Power snatch + btn snatch grip thruster + tng power snatch
4 x 3 reps (2 x 33% 2x 40%)
Then 20 reps at 50% of the same complex.
Neon green team
Pic: Marko Vallius
Categories
090818 Torstai
Deload week
Handstand skills
3 rounds of:
15 weighted sit-ups
10 turkish get-up
5 wallclimb
Blue team
Pic: Marko Vallius
Categories
080818 Keskiviikko
Deload week
Partner workout:
50 dumbbell snatch
50 dumbbell hang clean & jerk
50 burpees
50 dumbbell squat
50 dumbbell one-arm push press
50 dumbbell walking lunges
Rest untill 15 minutes. Then:
30 dumbbell snatch
30 dumbbell hang clean & jerk
30 burpees
30 dumbbell squat
30 dumbbell one-arm push press
30 dumbbell walking lunges
Split reps as 5’s.
Most of the judges. Big thank you!
Pic: Marko Vallius
Categories
070818 Tiistai
Deload week
Muscle-up technique
On the minute for 12 minutes:
1. 15 wallball 20/14
2. amrap of unbroken muscle-ups
3. rest
Podium finishers
Pic: Marko Vallius0