Julkaistu:
Viikko-ohjelma 17.-23.10.2022
Ma
a) 10 rounds for time:
12 box jump overs (51/61 cm)
12 hand-release push-ups
b) Post workout with partner
3 sets:
1:00 max calorie bike
– Rest 1:00 between sets.
Ti
AMRAP 16:
60 double-unders
40 weighted sit-ups (14/20 lb)
20 medicine ball hang squat cleans (6/9 kg)
Ke
a)AMRAP 12:
2 rope climbs/ rope-pull-to-stands
10 deadlifts (56/84 kg)
4 rope climbs
10 deadlifts
6 rope climbs
10 deadlifts
– Continue adding 2 reps to the rope climb until time expires.
b) On a 10:00 clock:
Build to a heavy 2-rep deadlift
To
Lepo
Pe
a) 8 sets for load:
2 shoulder presses
b) Partner workout:
4 rounds for time:
27 push presses (75/115 lb)
38/54 calorie row
La
a) 5 sets for load:
3 weighted/bamded strict pull-ups
b) For time:
100 burpee pull-ups or jumping pull ups
– Pull-up bar is 12 in/ 30 cm for Rx and 15 cm for beginners above reach.
Su
Lepo