“Filthy Fifty”
- 50 Box jumps (60/50 cm)
- 50 Jumping pull-ups
- 50 Kettlebell swings (16/12kg)
- 50 steps walking lunge
- 50 Knees to elbows
- 50 Push press (20/15kg)
- 50 Back extensions
- 50 Wall ball shots (20/14 lbs)
- 50 Burpees
- 50 Double unders
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Jul 312012
Jul 302012
Open Gym klo 7-9 ja 16-18.
Tänään iltapäivän treeneissä valmentajana debytoi Elina Marjanen.
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Jul 292012
Row 4 x 1000 m
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Spend 20 minutes on your mobility goat.
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Jul 282012
2 rounds for time of:
- 100 double-unders
- 30 pull-ups
- 50 box jumps (60/50cm)
- 1600 m run
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Jul 272012
5 rounds for time of:
- 800 m run
- 30 kettlebell swings (32/24kg)
- 40 m bear crawl
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Jul 262012
Open Gym klo 9-11 ja 16-18.
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Jul 252012
Overhead squat 3×5
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4 rounds:
- Row 30 seconds (95% speed)
- Rest 30 seconds
Rest 4 minutes.
6 rounds:
- 40 m sled push (light weight, 95% speed). Work : rest 1:1.
Jul 242012
Handstand walking / handstand skills
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In 2o minutes:
- 750 m row
- 30 lateral burpees
- AMRAP of “Nate” (2 muscle-ups, 4 handstand push-ups, 8 ketlebell swings (32/24kg))
Jul 232012
On the minute for 12 minutes: 2-position power snatch + 1 overhead squat with a 3-second pause at the bottom. Use 75% of 1RM snatch.
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5 rounds, 2 minutes on, 1 minute off:
- 2 rounds of “Cindy” (5 pull-ups, 10 push-ups, 15 squats), then
- AMRAP of hang power cleans (50% 1RM)
Jul 222012
Open Gym klo 10-12 ja 17-19.
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