Julkaistu: 6.2.2022

Ensi viikko 7.-13.2.2022

Pre-Workout:
On a 10:00 Clock:
Build up to a heavy hang power clean + 2 lunges

For Time:

100m Run (2 rounds around gym)
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (135/95#)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (135/95#)
100m Run
100m KB Farmer Carry (70/53#)
100m run

Pre-Workout:
Build to a heavy set of 3 push presses

For Time:
50-30-20

Thrusters (65/45#)
Pull-ups

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

TALKOOT JA REMPPA (ei ohjattuja wodeja eikä open gym)

Pikkujoulut

Lepo