Gymnastics

voimistelua

Supersets

5 x E3MOM as supersets:

12 (6+6) front rack reverse lunge
6+6 double kb split stance romanian deadlift
– leave 3-4 reps in the tank

"Karen" progression

”Karen” progression

For time:
21-15-9-15-21 reps/cals of
wall ball
row/ski/bike

TC: 16min

Weightlifting CF Espoo

Lauantain painonnostotunti Espoossa

Shoulder press

shoulder press
– find a heavy set of three in 10min

Liikepari

10 x E90SEC
odd: 5-6 push jerk
even: 6 strict t2b/ 8-10 ghd sit up

AMRAP8

AMRAP8
1 rope climb
5 high box jump 75/60cm

Lepopäivä

Rest day – what did you do?

Back Squat

3 x 6 back squat
– tempo 3sec down
– leave 2 reps in the tank
– rest 3-4 min btw sets

Metcon

10 devils press 45/25lbs
80m farmers walk
20 front squat
80m farmers walk
30 shoulder to overhead
80m farmers walk
40 alternating db snatch
80m farmers walk
50 deadlift
80m farmers walk

tc 20min

advanced can do farmer walks with heavier dumbbells

Supersets

4 supersets of
6-8 bench press
4-6 strict pull up/ chin up
– rest 3min between sets

"Nicole"

20 min AMRAP:

• 400 m run or erg cals 25/20
• max rep unbroken pull-ups

Your final score is total pull-up reps after 20minutes.

Every Time you break on the pull ups go for a run! Choose a scaling option that always allows more than 10 Pull Up repetitions each time.