Ma
Pre workout:
box jumps
”Open 11.3”
Ti
Pariwod soutua, skillissä du’s
Ke
Skill: heavy power clean+fs
For time
Back squat
Hspu
To
Huili
Pe
Tuplia, kässäritempauksia ja leukoja
La
Voima/for load
Push press
Skill: h.r. pushup + ring support hold
Su
Lepiä taas
Pre workout:
Emom 8
”Open 11.3”
Amrap 5:
Ma
Pre-Workout:
On a 10:00 Clock:
Build up to a heavy hang power clean + 2 lunges
For Time:
Ti
Pre-Workout:
Build to a heavy set of 3 push presses
For Time:
50-30-20
Ke
For Rounds & Reps:
AMRAP 5:
5 KB Swings Single-Arm Swings (53/35#) 10 Up-Downs to Plate
– Rest 3:00
AMRAP 4:
10 Russian KB Swings
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3:
Max Distance Single-KB Carry
Skill work:
3 Set:
20 Alternating Single-Leg Deadlifts
10 Single-Arm Bent Over Rows / Arm
:30 Single-Arm KB Rack Hold
/ Side
To (open gym ohjelma)
5 Rounds For Time:
500/350m Row
– After each row, perform 2 double unders for each row pull taken to complete 500/350m
Skill work:
Accumulate:
2:00 L-Sit Hold
50 V-ups
Pe
TALKOOT JA REMPPA (ei ohjattuja wodeja eikä open gym)
La
Pikkujoulut
Su
Lepo
Lepo
Partner workout:
2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups
– One partner works while one rests
Skill work:
Accumulate:
50 Alternating Arm-Leg Lifts in Plank
2:00 Knee Tuck Hold Bar Hang
Pre-Workout:
On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats
9 Sets For Load:
Back Squat 10-5-3-1-1-1-3-5-10
Lepo
3 Rounds For Time:
1000m Run, row, ab, ski or 2000m bike
50 Sit-ups
25 Deadlifts (185/125#)
– Rest 2:00 between rounds – Time Cap = 30:00
Pre-workout:
EMOM 12:
Minute 1 | 5 Depth Jumps
Minute 2 | 5 Box Jumps For Height
Minute 3 | 5 Box Jumps From Seated
3 Rounds For Time:
Pre-Workout:
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power Snatch
3 Rounds For Time:
Ma
Pre-Workout:
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power Snatch
3 Rounds For Time:
Ti
Pre-workout:
EMOM 12:
Minute 1 | 5 Depth Jumps
Minute 2 | 5 Box Jumps For Height
Minute 3 | 5 Box Jumps From Seated
3 Rounds For Time:
Ke
3 Rounds For Time:
1000m Run, row, ab, ski or 2000m bike
50 Sit-ups
25 Deadlifts (185/125#)
– Rest 2:00 between rounds – Time Cap = 30:00
To
Lepo
Pe
Pre-Workout:
On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats
9 Sets For Load:
Back Squat 10-5-3-1-1-1-3-5-10
La
Partner workout:
2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups
– One partner works while one rests
Skill work:
Accumulate:
50 Alternating Arm-Leg Lifts in Plank
2:00 Knee Tuck Hold Bar Hang
Su
Lepo
Lepo
AMRAP 18:
– With a partner. Partners alternate work and rest
Pre-Workout:
Build to a heavy single power clean
AMRAP 10:
Lepo
Skill work:
3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB
AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35#)
9 Sets For Load:
Deadlift 3-2-2-2-1-1-1-1-1
Skill work:
Accumulate:
5 Rounds For Time:
50 Double Unders
50-ft. Single-Arm Overhead Walking Lunges (50/35#)
Skill work:
On a 6:00 Clock
DB Windmills
DB Single-Arm Overhead Squats
Lepo
Ma
5 Rounds For Time:
50 Double Unders
50-ft. Single-Arm Overhead Walking Lunges (50/35#)
Skill work:
On a 6:00 Clock
DB Windmills
DB Single-Arm Overhead Squats
Ti
9 Sets For Load:
Deadlift 3-2-2-2-1-1-1-1-1
Skill work:
Accumulate:
Ke
Skill work:
3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB
AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35#)
To
Lepo
Pe
Pre-Workout:
Build to a heavy single power clean
AMRAP 10:
La
AMRAP 18:
– With a partner. Partners alternate work and rest
Su
Lepo