Ensi viikko 24.-30.1.

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:

• 25 GHD Sit-ups
• 25 GHD Hip Extensions
• 25 Weighted Knee Raises
• 25 GHD Hip Extensions

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:

• 5 Power Cleans (205/145#)
• 10 Toes-to-Bar

La

AMRAP 18:

• 80/55 Calorie Bike/row/ski
• 60 Push-ups
• 40 Pull-ups
• 20 Box Jumps (24/20”)

– With a partner. Partners alternate work and rest

Su

Lepo