La 18.12.

Pre-Workout:
For Load:
1 Clean Deadlift + 1 Clean Pull + 1 Power Clean

AMRAP 10:

  • 3 Burpee Box Jump Overs
  • 3 Deadlifts (102,5/70)
  • 6 Burpee Box Jump Overs
  • 6 Deadlifts
  • 9 Burpee Box Jump Overs
  • 9 Deadlifts
    – Continue adding 3 reps to each movement until time expires.

 

Pe 17.12.

AMRAP 20:

  • 2 Rope Climbs
  • 20 Alternating Single-Leg Squats
  • 40 Double Unders

 

Ke 15.12.

For Load:
5-5-3-3-3-1-1-1-1 Split Jerk

 

Ti 14.12.

Pre-Workout:
Handstand Hold Practice

”21.08.17”

4 Rounds For Time:

  • 25/18 Calorie Row
  • 25 Push-ups

 

Ma 13.12.

Pre-Workout:
Build up with a 3-position power snatch

”Isabel”
For Time:
30 Snatches

 

Ensi viikko

Su 12.12.

Lepo

 

La 11.12.

For Time:
5000m Run

scaling options:

1) Row 5000/4000m

2) Bike 10000/9000m

3) Ski 4500/3500m

 

OPTIONAL ACCESSORY
3 Sets:
10 DB Suitcase Deadlift /Side

1:00 Plank Hold

 

Pe 10.12.

AMRAP 12:
20 GHD Sit-ups
10 DB Single-Arm Overhead Walking Lunge / Arm (15/12,5)

 

To 9.12.

Lepo

 

Ke 8.12.

For Time:
27-21-15-9

Chest-to-Bar Pull-ups
– Complete 25-ft. handstand walk after each set of pull-ups

 

VESIKATKO KE 8.12.-21 klo 7-12

‼️Hoi‼️

🚰Alakerran putkivuoto korjataan tällä viikolla, jonka vuoksi meilläkin on vesikatko
KE 8.12. klo 7-12

Tällöin luonnollisesti emme pysty tarjoamaan suihkussakäynti mahdollisuutta ja omat treenijuomat (vedet) kantsii varuiks ottaa mukaa!
#brokenwaterpipe #norunningwater #omatveetmukkaa

 

Ma 7.12.

5 Sets For Load:
10 Front Squats

 

ACCESSORY
5 Sets For Distance:
10 Pulls on Rower

-rest :30 after every set

 

Ma 6.12.

🇫🇮Hyvää Itsenäisyyspäivää kaikille🇫🇮

 

Su 5.12.

Lepo

 

La 4.12.

5 Rounds For Time:
10 Box Jumps
15 Sumo Deadlift High Pulls (52,5/35)
20/15 Calorie Bike/ski/row/ab

 

Pe 3.12.

ACCESSORY
Accumulate:
20 DB Windmills
20 DB Turkish Get-ups

AMRAP 10:

  • 50 Double Unders
  • 100m DB Farmer Carry (16/12)

 

To 2.12.

Lepo

 

Ke 1.12.

Pre-Workout:
Build up with a 3-position power clean

 

”The Chief”
5 Rounds For Reps:
AMRAP 3:
3 Power Cleans (60/42,5)
6 Push-ups
9 Air Squats
– Rest 1:00 between rounds

 

Ti 30.11.

”Dunn”

AMRAP 19
3 Muscle-ups
1 Shuttle Sprint
6 Burpee Box Jump Overs (20/14”)
– 1 shuttle sprint = 5 yards out and back, 10 yards out and back, 15 yards out and back