Julkaistu:
Viikko-ohjelma 12.-18.9.2022
Päivitetyt varausehdot syyskuulle
Maanantaista 5.9. alkaen sovelletaan syyskuussa seuraavia varausehtoja:
- aamutunnit ma-la klo 10.00 (tai klo 11.00) peruuntuu edellisenä iltana klo 22.00, jos minimiosallistujamäärä ei täyty (2 hlöä)
- iltatunnit ma-la klo (15.00) 16.15-19.15 peruuntuu SAMANA aamuna klo 10.00, jos minimiosallistujamäärä ei täyty (2 hlöä)
Voimassa 30.9.2022 saakka, jolloin tilanne päivitetään tarvittaessa uudelleen.
Ma
a) For load
7 sets for load:
3 sumo deadlifts
b) Post-workout:
AMRAP 3:
90 air squats
Max-rep sumo deadlift high pull (25/34 kg)
AMRAP 3:
90 air squats
Max-rep sumo deadlift high pull (25/34 kg)
Ti
EMOM 16:
Minute 1: :45 GHDsit-ups
Minute 2: :45 calorie assault bike
Minute 3: :45 ring muscle-ups
Minute 4: Rest
-Perform as many reps as possible at each movement.
Minute 1: :45 GHDsit-ups
Minute 2: :45 calorie assault bike
Minute 3: :45 ring muscle-ups
Minute 4: Rest
-Perform as many reps as possible at each movement.
Ke
a) Pre-workout:
1 set:
Max-rep unbroken wall-ball shots
– Use a load that allows for 30+ reps.
1 set:
Max-rep unbroken wall-ball shots
– Use a load that allows for 30+ reps.
b) PARTNER AMRAP 10:
35 double-unders
7 DB thrusters (15/22.5 kg)
35 double-unders
7 DB thrusters (15/22.5 kg)
– Alternate complete rounds with your partner.
One partner will complete an entire round while the other partner rests. Alternate complete rounds.
To
Lepo
Pe
a) Partner workout:
For time:
60 hang power cleans (43/29 kg)
80 deadlifts
800/1,000-m row
– Resting partner must hold the barbell in the front rack position during the row.
For time:
60 hang power cleans (43/29 kg)
80 deadlifts
800/1,000-m row
– Resting partner must hold the barbell in the front rack position during the row.
Both athletes will work together to complete the reps. One athlete works at a time, but athletes can switch as often as they choose. Once athletes get to the row, the resting partner must be holding the barbell in the front rack position prior to the working athlete starting on the rower.
b) Post workout:
Every :30 for 10 sets:
2 power cleans
– Must be touch and go reps.
Every :30 for 10 sets:
2 power cleans
– Must be touch and go reps.
La
a) 5 sets for load:
5 back squats
5 back squats
b) Post workout:
2 sets:
20 banded side steps (moving left)
15 GHD hip extensions
20 banded side steps (moving right)
15 good mornings (light)
2 sets:
20 banded side steps (moving left)
15 GHD hip extensions
20 banded side steps (moving right)
15 good mornings (light)
Su
Lepo