Julkaistu:

Viikko-ohjelma 17.-23.7.-23

Ma

A) Hang power snatch

  • 3 x 10 AHAP

B) amrap 20 with partner (IGYG-switch after 1 round)

  • 6 ohs @50/35 kg
  • 9 pull up
  • 12/8cal row

 

Ti

Amrap 30 with partner (IGYG-divide as you like)

  • 10 hspu
  • 30 front squat
  • 30 front rack reverse lunge
  • 30 burpee over bar

Rx 30/20kg

 

Ke

emom 40

  1. hang from pull up bar or rings
  2. wall sit
  3. kbs @24/16kg (chest height)
  4. arch hold
  5. rest

 

To

A) Shoulder press

  • 5 x 6 AHAP

B) Amrap 10

  • 10 DB/KB push press @ 2 x 22,5/15kg
  • 20 Abmat situp

 

Pe

Amrap 40 with partner

  • 50 c2b (IGYG-divide as you like)
  • 400m run together with plates @15/10kg
  • 50 bx jump overs (IGYG-divide as you like)
  • 400m run together with plates
  • 50 burpee (IGYG-divide as you like)
  • 400m run together with plates

 

La-Su

Lepo