Kevyempi viikko.Tunnit pidetään maanantaista keskiviikkoon.
MA 20.12.
Strength:
3x Every 4min:
6 Strict pull-ups @RPE 7
8 Reverse lunge @RPE 7
10 Good morning @RPE 7
Metcon:
EMOM 25:
1. Row 2. Bike 3. Jump rope 4. 10 Ring row + Plank hold 5. Box step-ups
TI 21.12. (Painonnosto)
Oly: A)
Different BB-cycling techniques
B) 6x every 90s:
3 Snatch pulls + 1 Power snatch @RPE 5-7
Metcon:
"Randy" FT: 75 Power snatch 35/25
KE 22.12.
Strength:
EMOM 10:
2 BS @last week pause squat weight
Metcon:
Tabata bike/row
rest 5 min
Tabata KB swings 32/24
TO 23.12. (Ei tunteja!)
Metcon:
3x Faster each round:
9 Burpees
15 Sit-ups
21 Backpack G2O
27 Flutter kicks
1 min rest
- Goal is around 10-second improvements
PE 24.12. (Ei tunteja!) Hyvää Joulua!
Metcon:
"Christmas pump"
5 Rounds: 10 Pistols
20 Air Squat
30 Lunge
40 DU
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