VKO 46 (14.-20.11.)

MAANANTAI

5x 2min välein vaihto/liike:

8-12/käsi z-press

8-12 kulmasoutu tangolla

8-12 kapea penkkipunnerrus

TIISTAI

20-18-16-14-12-10-8-6-4-2 takakyykky

KESKIVIIKKO

16.00 strength&conditioning*

17.00 ski-bike-row**

18.00 quick HIIT '45min***

18.45 stretching&flexibility '45min

* s&c

- clean&jerk&cardio

** ski-bike-row (uusinta)

1st set / 3min each (warm up)

2nd set / 2min on 1min off each

3rd set / 1min on 2min off each

4th set / 3min each (cool down)

*** quick HIIT

1st set 12 different bodyweigth movements (35s on 15s off)

2nd set 12 different dumbbell movements (40s on 20s off)

quick HIIT - quick HIKI!

TORSTAI

10min välein vaihto, maksimikierrokset:

a) 10cal hiihto + 20 rinnalleveto / kahvakuula

b) 15cal soutu + 30 x-istumaannousu

c) 20cal pyörä + 40 (tupla)naruhyppy

PERJANTAI

Spartan 300

LAUANTAI

10.00 morning grind

Resistance Bands

50 seconds of work 25 second rest ( 15 Min)

1. Bear Crawl

2. Backwards Bear Crawl

3. Shoulder Taps

4. Clap Pushup

5. Squat Jump

6. Single leg Jump Tuck

7. Reverse fly

8. Alternating leg & arm extended

9. Pike Jump/ Vertical Power Jump

10. Pushup

Cardio+Core Finisher - 12 minutes all together

( 2 Rounds)

Every ERG= 1 minute ( fast as possible ) X 1 minute Plank

• 2 minute rest period

SUNNUNTAI

18.00 Josen kehonpainotreenit 90'

Muistathan ilmoittautua tunneille ajoissa, kiitos!