Ensi viikko (31.1.-6.2.)

Ma

Pre-Workout:
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power Snatch

3 Rounds For Time:

• 15/11 Calorie Bike
• 12 Power Snatches (95/65#)
• 9 Burpees

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:

• 25 DB Push Jerks (50/35#)
• 50 Double Unders
• 25 Weighted Step-ups (24/20”)
• 50 Double Unders

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