Julkaistu:
Viikko-ohjelma 18.-24.7.
Ma
5 rounds for time:
200-m DB farmers carry
15 deficit push-ups on DBs (35/50 lb)
10 DB push jerks (15/22.5 kg)
Ti
a) Pre-workout:
With a partner:
Accumulate 100 GHD hip extensions
– One partner holds a plank while the other partner performs hip extensions.
– Partners may switch as much as they’d like.
With a partner:
Accumulate 100 GHD hip extensions
– One partner holds a plank while the other partner performs hip extensions.
– Partners may switch as much as they’d like.
b) 3 rounds for time:
600-m run
30 box jumps (20/24 in)
– Athlete must step down from the top of the box
600-m run
30 box jumps (20/24 in)
– Athlete must step down from the top of the box
Ke
a) Pre-workout:
On a 10:00 clock:
Build to a heavy 1-rep front squat
On a 10:00 clock:
Build to a heavy 1-rep front squat
b) AMRAP 12:
3-6-9-12…
Pull-ups
Sit-ups
Front squats (29/43 kg)
3-6-9-12…
Pull-ups
Sit-ups
Front squats (29/43 kg)
To
a) ”Workout B”
5 rounds for time:
5 deadlifts (84/125 kg)
10 burpees-to-target
5 deadlifts (84/125 kg)
10 burpees-to-target
b) Post-workout:
On a 5:00 clock:
:30 handstand hold
– Rest :30
On a 5:00 clock:
:30 handstand hold
– Rest :30
Pe
a) 7 sets For load:
1 push press + 1 push jerk + 1 split jerk
1 push press + 1 push jerk + 1 split jerk
b) Post-workout:
10 rounds with a partner for time:
12/15 calorie air bike/row/ski
– You go, I go
10 rounds with a partner for time:
12/15 calorie air bike/row/ski
– You go, I go
La-Su
Omatoimi open gym