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Etsi
  • Writer's pictureHarjun Treenikontti

Kesätreenit 8/17




Ma 27.6

Voima 6.30 & 8.00:


A) 8x every 2 min

  • 80-85% of max pullups + 2 negative pullups

  • 80-85% of max pushups + 4 banded pushups

B) "Bodybuilding"

2-3 rounds of:

  • Bench press 8-10 reps

  • rest 60s

  • Barbell bicep curls 8-10 reps

  • rest 60s

  • KB shoulder press 8+8

  • rest 60s

  • Banded seated row 8-10 reps

Syke 16.30 & 17.45:


Tekniikka: KB rinnalleveto


A) 3 rounds of:

  • a) 2 min run

  • rest 30 s

  • b) 2 min AMRAP: 3 KB clean, 3 KB squat, 3 KB pushpress

  • rest 30 s

  • c) 2 min AMRAP: 60s bike + 60s box step ups

  • rest 30 s

Liikkuvuutta loppuun


Ti 28.6

Voima 16.30 & 17.45


A) 5x Every 3min:

  • 5/5/4/4/3 Front squat, tempo: 31X1

B) EMOM 12:

1. 5+5 Bulgarian split squat

2. 20 m Sled drag (heavy)

3. 10x Barbell calf raises


Ke 29.6

Syke 16.30 & 17.45


"Murph prep 2" AMRAP 30 min:

  • Run 1600m (alternate 200 m rounds in pairs)

  • 10 min AMRAP of: 3 pullup, 6 pushup, 9 squats (alt. full rounds)

  • Run 1600m (alternate 200 m rounds in pairs)

  • AMRAP to the end of: 3 pullup, 6 pushup, 9 squats (alt. full rounds)


To 30.6

Voima 16.30 & 17.45


A) 5x Every 3 min

  • 5/5/4/4/3 Deficit deadlift (seiso 20kg levyn päällä)


B) Mobility & strenght:

2-3x rounds

  • 8+8 KB Staggered stance DL

  • 30s rest

  • 8+8 ATG split squats

  • 30s rest

  • 10 Wide stance Good morning


Pe 1.7

Syke 6.30 & 8.00


36 min aerobic (in teams of 3):

2x

  • 6 min bike (one holds wall squat, one rests)

  • 6 min run (one runs, one hangs, one rest)

  • 6 min farmers carry (one carries, one holds plank, one rests)


La 2.7

BEACH WORKOUT TUOKKARILLA KLO 9.00 & 10.15

Sijainti löytyy googlesta: Tähtiniemi. Tavinsulan viereinen ranta. Vaatteet tulevat kastumaan ja likaistumaan. Vettä, pyyhe & vaihtovaatteita mukaan.


3 Rounds of (27 min):

  • 2 min run in the water or swim

  • 1 min rest

  • 2 min AMRAP: 4 Medball to shoulder + 4 Medball squat + 4 Medball lunges

  • 1 min rest

  • 2 min AMRAP: 1 burpee + 1 shuttle run in the sand + 2 burpee + 2 shuttle run etc..

  • 1 min rest









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