Viikko-ohjelma 2.-8.5.

Ma

a) emom 10

• :30 alt single-leg squats

b) 3 rounds for reps

• 1:00 weighted situps (15/12,5)
• 1:00 walking lunges
• 1:00 db devil press

Ti

a) amrap 14′

• 20 double unders
• :20 hollow hold

-add 20 reps to the Du’s and :20 to the hollow hold in every round

b) accumulate

• 50 hip extensions
• 30 back extensions
• 10 hip and back extensions

Ke

”Holleyman”

30 rounds for time

• 5 wall balls
• 3 hspu
• 1 power clean (102/70)

To

Lepo

• MPF-wod klo 19.15

Pe

a) emom 10

• 3 weighted strict pull-ups

b) amrap 7

• 7 box-jumps
• 7 chest-to-bar pull-ups

La

a) Pre workout:

• build up to a 1-rep squat or power snatch

b) 9 sets For load:

3-2-2-2-1-1-1-1-1

Overhead squats

Su

Lepo