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Yleinen

Sunnuntai 290112

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Yleinen

perjantai 270112

“Day before”

15 min amrap

10 wall balls (20lb/14)
8 Hang squat snatch (45kg/30)
6 Hspu

Starter:

Before you start the exercise, you must jump 100 double unders.
Clock starts when you start jumping.


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[youtube http://www.youtube.com/watch?v=ng1rkNXyh0g&w=560&h=315]

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Yleinen

Torstai 260112

Deadlift 5-3-1

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“Deadlift this”
!10-9!

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift (BW)

(At the beginning of each set of reps, you do 1 L-pull-up)


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[youtube http://www.youtube.com/watch?v=gZSst-g4aeo&w=420&h=315]

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Yleinen

Keskiviikko 250112


3 Rounds

50 Push-ups
50 Sit-ups
50 Squats

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[youtube http://www.youtube.com/watch?v=NeBrF-JwSZc&w=420&h=315]
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Yleinen

Tiistai 240112


Push Press 5-3-1

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3 Rounds
15 Thrusters 42,5 kg/30
Run 200 m
20 Pull-ups
Run 200 m


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[youtube http://www.youtube.com/watch?v=PLXhPoxytsM&w=560&h=315]

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Yleinen

Maanantai 230112


Back squat 5-3-1

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21-15-9

Barbell Sots press 20 kg/15
Pistols Squats (alternating legs)


———

[youtube http://www.youtube.com/watch?v=M3zbtsZ1zbw&w=420&h=315]

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Yleinen

Lauantai 210112

5 min of Double Unders

5 min of Clean & Push Jerk 42,5kg/30

3 min of Double Unders

3 min of Clean & Push Jerk 42,5 kg/30

1 min of Double Unders

1 min of Clean & Push Jerk 42,5 kg/30


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[youtube http://www.youtube.com/watch?v=hXovowbMsLE&w=420&h=315]
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Yleinen

Perjantai 200112

Snatch
3-3-3

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“1/2 Cindy wants more”

As many rounds in 10 min as possible.


5 C2B Pull-ups
10 Hand-release push-ups
15 jumping squats

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[youtube http://www.youtube.com/watch?v=ttBHahUgV7s&w=560&h=315]