Viikko-ohjelma 13.-19.5.-24

Maanantai

PARTNER WORKOUT

10 total rounds for time:

15-calorie Row

9 deadlifts (43/61 kg)

6 push jerks

3 squat snatches

– One partner completes a full round while the other rests.

Tiistai

A) AMRAP 9:

10 strict ring dips

15 KB swings (24/32 kg)

B) 3 sets:

10 left-arm KB step-back lunges 

10 left-arm KB side bends

10 right-arm KB step-back lunges 

10 right-arm KB side bends

– Perform all reps on one arm unbroken.

– Step back for the lunges with the leg opposite of the KB.

Keskiviikko

5 rounds for time with a partner:

400-m run

40 alternating single-leg squats 

– Run together and break up the squats as needed.

Torstai

Lepo

Perjantai

5 sets for load and reps:

Every 4:00, complete:

3 push presses

– Immediately following your final push press, complete a single max set of HSPU/ pike push ups/ push ups (or from knees)

Lauantai

A) Pre workout

4x 10 mb cleans

B) For reps:

AMRAP 2: 

Knees-to-elbows / knees to armpits / hanging knee raises

– Rest 1:00

AMRAP 4:

5 knees-to-elbows

7 wall-ball shots (6/9 kg) (2.7/3 m)

– Rest 2:00

AMRAP 6:

5 knees-to-elbows

7 wall-ball shots (6/9 kg) (2.7/3 m) 

9 box jump-overs (51/61 cm)

Sunnuntai

Lepo