Julkaistu:

Viikko-ohjelma 19.-25.2.-24

Maanantai

Partner amrap 30′ (YGIG)

  • 6 wall walk
  • 24 dual DB hang snatch @2x 22,5/15kg
  • 24 pistol squat
  • 24 t2b

 

Tiistai

a) C & J Complex

e2m x 5

  • 1 deadlift + 1 hang clean + 1 front squat + 1 jerk

b) emom 12′

  1. 5 c2b + 5 box over jump
  2. 5 hspu + 5 cal row
  3. rest

 

Keskiviikko

e2m for 40 min with partner (5 rounds)

  1. rope climb practice (YGIG)
  2. jump rope practice (YGIG)
  3. walking lunge (IGYG)
  4. aerobic condition (together)

 

 

Torstai

Lepo

 

Perjantai

a) 3-position snatch

e2m x 5

b) 3 x amrap 3′ – rest 1,5min

  • 15 jump over bar
  • 12 push up
  • 9 deadlift @100/70kg

 

Lauantai

a) Amrap 14′

  • 14 thruster @40/30kg
  • 14 pull up
  • 14 burpee

b) emom 9′ (30/30)

  1. Side plank arm rotation L
  2. side plank a.r. R
  3. anchored laying leg raises

 

Sunnuntai

Lepo