Viikko-ohjelma 13.-19.6.

Ma

a) 6 x 6 single-arm KB front squats

-alternate arms each set

b) ”Pyramid Helen”

For time

• 1200 m run
• 63 KB swings (24/16kg)
• 36 pull-ups
• 800 m run
• 42 kbs
• 24 pull-ups
• 400 m run
• 21 kbs
• 12 pull-ups

Ti

a) 5 sets for load

• 3 deadlifts

b) amrap 10

• 15 wb
• 1 rope climb (4,5 m)

Ke

a) emom 6

• 3 high box jumps

b) ”Half Collin”

3 rounds for time

• 400 m weighted carry (22,5/16kg)
• 12 push presses (52/34 kg)
• 12 box jumps
• 12 sumo deadlift high pulls (43/29 kg)

To

a) Pre-workout:

1:00 Strict hspu

-rest 1:00

1:00 toes-to-bar

-rest

1:00 kipping hspu

b) For time

• 2000/1600 m row

-At 1:00 perform, 1 burpee over rower, at 2:00 2 burpees over rower, at 3:00 3 burpees over rower etc until you complete 2000/1600m row. TC 15 min.

Pe

a) Pre-workout:

• 15 DB rows/ arm (heavy)
• max Superman hold

b) 10 x 1:00 rounds work, 2:00 rest

• 60 m shuttle sprint (5 meters, 10 meters, 15 meters)
• 3 deadlifts (143/93 kg)
• Rem time: bike (spin bike)
• rest 2:00 between rounds

La-su omatoimi open gym