Viikko-ohjelma 19.-25.1.-26

Ma 19.1.

a) Bench press

4 x 5 

1x amrap

b)

Amrap 8

5 s.pull ups

10 h.r.push ups

15 air squats

20 KBS

Ti 20.1.

e10m for 30 min

AC 6 min:

30s kevyt-kohtalainen/ 20s kovaa/ 10s iisi

Run

Bike

Row

Rem time:

EMOM 4

Odd: 3-5 ohs @BB starts from floor

Even: 30 sec HS hold

Ke 21.1.

a) pre workout e1,5m x 6

1+2: 

3 p.c&j

3+4: 

2 p.c&j

5+6:

1 p.c&j

b) ”Grace”

FT

30 clean & jerks

BB: 42,5/60 kg

To 22.1.

REST

Pe 23.1.

a) 

EMOM 20

1. 20/20s lateral lunge plate drag

2. 40 sec Alt. MB side toss

3. 40 sec Alt. Elevated Reverse lunge w goblet hold

4. 30s

Ring support hold-> bottom of dip hold

5. 20s Du’s

b) core blast

10:00 FQ

10x

Copenhagen knee to elbow R

10x

Copenhagen knee to elbow L

10x

Wall pressing deadbug

La 24.1.

Partner wod

4rds FT

15 synchro wall ball

18 power snatch, YGIG

21/17 syncro row

24 T2B, YGIG

BB: 42,5/30

Tai 

Sc: 35/25

Su 25.1.

REST