Viikko-ohjelma 19.-25.9.

Ma

AMRAP 5:
12 toes-to-bars
12 squat snatches (25/34 kg)

Rest 2:00

AMRAP 5:
9 toes-to-bars
9 squat snatches (29/43 kg)

Rest 2:00

AMRAP 5:
6 toes-to-bars
6 squat snatches (34/52 kg)

Ti

a) Pre-workout:
EMOM 7:
3 muscle-ups

b) 5 rounds for time:
15 strict ring dips
300-m run

Ke

a) For time:
60-48-36-24-12:
Double-unders
30-24-18-12-6:
DB power cleans (35/50 lbs)

b) Post-workout:
For time with a partner:
50 DB devils presses
– Alternate every rep.

To

Lepo

Pe

a) Pre-workout:
On a 8:00 clock for load:
Build to a 2-rep push press from the floor

b) AMRAP 10:
5 push presses (43/61 kg)
3 L pull-ups

La

a) 5 x 3:00 rounds for reps:
200-m weighted run (14/20 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.

b) Post-workout:
4 sets:
:20 sit-ups
– Rest :10
:20 hollow rocks
– Rest :10

Su

Lepo