Viikko-ohjelma 15.-21.7.-24

Maanantai

5 sets:

3 back squats

– Build to a heavy set of 3 and maintain for all 5 sets.

Tiistai

a) EMOM 12:

Even minutes: 20 KB swings (16/24 kg)

Odd minutes: max distance handstand walk (7.6 m) segments

b) Accumulate: 

30 Turkish get-ups

Keskiviikko

a) Pre-workout:

8 rounds:

:20 double-under, triple-under, or crossover work

:10 rest

– Work on a skill you have not yet mastered.

b) ”Annie”

50-40-30-20-10 reps for time:

Double-unders

Sit-ups

Torstai

5 sets:

On a 3:00 clock:

1 (legless) rope climb 

10 ring dips

Max cal row in remaining time

– Rest 2:00 between sets.

Perjantai

AMRAP 20 with a partner:

200-m DB farmers carry (15/22.5 kg)

20 double-DB front squats

20 double-DB push jerks

20 double-DB box step-ups (51/61 cm)

– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.

– Score is total reps accumulated between partners.