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

 

Ma 29.11.

12 SETS FOR LOAD

3 Deadlifts

 

Su 28.11.

Lepo

 

La 27.11.

PRE-WORKOUT
KB Snatch and Clean & Jerk Practice

FOR TIME
400m Run
50 Russian KB Swings (24/16)
400m Run
50 Sit-ups
400m Run
50 Sit-ups
400m Run
50 Russian KB Swings

 

Pe 26.11.

FOR LOAD
5-5-5-3-3-3-2-2 Push Jerk
– Perform 50 double unders and 10 box step- ups after each set of push jerks. Rest as needed between sets.

 

To 25.11.

Lepo

 

Ke 24.11.

5 ROUNDS FOR CALORIES
AMRAP 2:

  • 3 Rope Climbs (15/10-ft.)
  • Max Calorie Row

– Rest 3:00 between rounds

 

Ti 23.11.

Pre workout:

DB Squat Clean practice

AMRAP 15

  • 10m Burpee Broad Jumps
  • 20 DB Front Rack Lunges (15/12,5)
  • 10 Toes-to-Bar

 

Ma 22.11.

Pre workout:

Build to a heavy hang power snatch + power snatch

”Randy”

FOR TIME
75 Power Snatches (35/25)