Kesätreenit 11/17

Ma 18.7

(Norssin tekonurmea puhdistetaan -> treeni pidetään kampuksen kentällä, liikuntetieteellisen vieressä oleva kenttä)

Voima 6.30 & 8.00

A) 4x Every 3min:

12-10-8-6

Superset pull-ups + push-ups

B)

20min:

10 Biceps with band

10 Triceceps with band

10 Banded pull aparts

- Alternate full rounds with partners

C)

Tabata abs

Syke 16.30 & 17.45

4 x 6 min work / 2 min rest

A) 6 min AMRAP

I go you go:

Run 300 m

Hold plank while other runs

b) 6 min AMRAP:

I go you go:

20 burpee + medball over the obstacle

30 lunges with medball

Ti 19.7

Voima 16.30 & 17.45

A) 4x Every 3 min:

Deadlift

1x4 Paussi polven alla @65%/70% 2x3 @75-80%

1x2 @85%

B)

In teams of 3 for 18min:

10 Romanian deadlift

10m Sled push (Heavy)

- Alternate full rounds

Ke 20.7

Syke 16.30 & 17.45

"Murph prep 5"

30 min:

1600m run around Harju

rest 3 min

AMRAP 10 min:

- 5 pullups

- 10 KB pushpress (5+5)

- 10 KB squats

rest 3 min

AMRAP to the end:

- Run 200m

- 10 pushups

To 21.7

Voima 16.30 & 17.45

A) 5x Every 3min:

Front squat

3x5 @70/75/80%

1x3 @85%

1x10 @55-60%

B1) 4x Every 2min:

4+4 Box step-ups with farmer carry

B2) 4x Every 2min:

10 Push press

Pe 22.7

Syke 6.30 & 8.00

EMOM 20:

1. Bike

2. Slam ball

3. Run

4. No push up burpees

5. Rest

EMOM 20:

1. Tire flips

2. Pinch grip carry

3. Sled drag

4. D-ball to shoulder

5. Rest