Julkaistu:

Viikko-ohjelma 27.5.-2.6.-24

Maananntai

a) Front squats

  • 6-5-4-3-2

b) AMRAP 12:

  • 9 pull-ups
  • 3 front squats (43/61 kg)
  • 9 pull-ups
  • 6 front squats
  • 9 pull-ups
  • 9 front squats
    – Continue the pattern of adding 3- reps to the front squats until time expires

 

Tiistai

Every 2:00 for 30:00:
2 clean and jerks
– Add load every 10:00.

 

Keskiviikko

a) EMOM 10:
Even: row for max calories

Odd: 25 double-unders
Rest 5:00

b) For time:
1-mile run

 

Torstai

Lepo

 

Perjantai

a) For time:

  • 30 deadlifts (70/102 kg)
  • 40 wall-ball shots
  • 50 KB swings (16/24 kg)

b) For completion:

  • 200-m KB suitcase carry, left
  • 200-m KB suitcase carry, right
    – Rest as needed, but not more than 2 times per 200 m.

 

Lauantai

a) On a 6:00 running clock:

  • Squat therapy

b) ”The Chief”

5 rounds of AMRAP 3:

  • 3 power cleans (43/61 kg)
  • 6 push-ups
  • 9 air squats

– Rest 1:00 between rounds.

 

Sunnuntai

Lepo