Viikko-ohjelma 12.-18.1.-26

Ma 12.1.

Emom 30

Min 1+2 

AC @ easy to moderate pace

Min 3

30 sec

L-sit hold

Min 4

30 sec 

Du

Min 5

30 sec

Pistol squats

Min 6+7

Farmers carry (max distance)

Min 8 

30 sec

Power snatch

Min 9

30 sec

Banded hip thrust

Min 10

30 sec

Kipping pull-ups

Ti 13.1.

a) front squat

4 x 5

1 x amrap

b)  emom 10

1-3: 2 p.c&j

4-6: 3 p.c&j

7-9: 4 p.c&j

10: 5 p.c&j

Ke 14.1.

Partner workout

4rds for both:

A:

10 bench presses

10 KB/DB gorilla rows (alt)

10 V-ups

B:

Bike

Reset gears/rest for 3 min

Then,

4rds for both:

A: 

8 push presses @30/45

8 dual DB/KB sdhp

8/ side copenhagen plank lifts

B:

Bike

To 15.1.

REST

Pe 16.1.

a) Deadlift

4 x 5

1 x amrap

b) EMOM 12

1. 6-8 dual DB/KB squat cleans

2. 10-12 High bx step overs (+ weight)

3. 20 sec Target burpee

La 17.1.

Amrap 25 w partner

16 hspu

16 bxj

2 rope climb

Split reps 50/50, ygig

Su 18.1.

REST