Kipping HSPU practiceSKILL WORK: kipping hspu 4 x E2MOM: 10 wall ball + 1 unbroken set of hspu Metcon6 x 90 sec on / 90 sec off: A) 3 t2b 6 push up 9 air [...]

Bench press5 x 5 bench press leave 1-2 reps in the tank rest 3 min btw sets Metcon3 rounds for time 21 push press 50/30kg 15 box jump 9 pull up tc 9 min

Power clean & push jerkpower clean and push jerk 8 x (1 + 2) add weight until heavy Power clean + front squat + thruster8 x e90sec power clean + front squat + thruster use [...]

GymnasticsVoimistelutunti, teema vaihtelee Overhead Squat4 x 4 OHS leave one rep in the tank rest 3 min btw sets Metcon5 rounds for time 8 devils press (pick weight) 8 db box step over 30 du [...]

LepopäiväRest day - what did you do?

Back Squat6 x 4 back squat 3 sec count on the way down leave two reps in the tank rest 3-4 min btw sets Metcon4-5 rounds for time 8-10 burpee pull ups 40 m kb [...]

LepopäiväRest day- what did you do?

Metcon4 x (2 min on/ 2 min off) 1 min db power clean and jerk (pick weight) 1 min box step over 2 min rest between rounds Narrow grip bench press5 x 5 narrow grip [...]

Back Squat4 x 5 back squat 3 sec count on the way down leave two reps in the tank rest 3-4 min btw sets MetconFor time 400 m farmers carry 32/24kg 6-8 box over burpee [...]

Clean&Jerk clean and jerk - 8 x (2+2) Power clean + thruster8 x e 90sec power clean + thruster (2+2) start with moderate weight, add weight until heavy