Viikko-ohjelma 1.-7.7.-24

Maanantai

a) EMOM 20:

Odd minutes | Max calorie machine or run distance

Even minutes | Accumulate :20 L-sit hold

b) 2 sets:

20 good mornings (empty barbell)

20 superman arch-ups

Tiistai

a) 5 rounds for time:
75 double-unders
20 alternating DB snatches (15/22.5 kg)

b) Accumulate:

20 single-DB overhead squats/arm

Keskiviikko

EMOM 20:

2 thrusters

– Barbell starts on the floor. Add weight every 5:00.

Torstai

5 rounds for time:
15 push jerks (29/43 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (29/43 kg)

Perjantai

Every 1:30 for 6 rounds:

16 single-leg squats

10 GHD sit-ups

Max burpees

– Rest 1:30 between rounds.