Progressiot etenevät liikkeestä riippuen joko toistojen lisäyksellä tai painon lisäämisellä. Tarkemmat ohjeistukset ja variaatiot käydään tunnilla lävitse.
MA 11.10.
Strength: 4x: 7+7 One arm ring row 9+9 One arm db/kb press
- New set every 3min
4 rounds (32min):
2min: 3 Strict pull up variation + 3 Strict HSPU variation + 6 V-ups
2min: 10+10 Side bends + 20s+20s Suitcase hold + Russian twist
4min: Easy erg/run
TI 12.10. (Painonnosto)
A) 10xE90S: 3 Power snatch B) 3x10 Back squat - 7+7 One leg hip thrust between sets - New set every 4-5min
TO 14.10. Skill: T2B EMOM 10: T2B variation RPE 7-8 Metcon: 2 Rounds for quality:
20 Renegade row 30 One leg V-ups 40 Air squat 50 DU TC 12min
PE 15.10. Strength: EMOM 8: 1 Power clean + 2 Push Jerk Metcon: 27-21-15-9 Wall ball Power clean 42,5/30 TC 12min
LA 16.10.
Strength:
3x8+8 Staggered stance DL + KB pull through
- New set every 4-5min
Partner metcon:
Buy in: 50 cal erg
3R:
30 Box step overs
20 Box jump
10 Syncro burpees
Sold out: 50 cal erg
TC 22min
- I Go You Go
- Partner hangs on the pull up bar or holds a hip thrust
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