Viikko-ohjelma 21.-27.3.

Ma

a) For Time:
60 Toes-to-Bars
– Starting at 0:00, perform 8 burpees at the start of each minute

b) POST WORKOUT CONDITIONING
• With partner: row or run for 9 sets of :30 on and :30 off.
• Athletes should hold a moderate pace and a consistent pace throughout all sets

Ti

Heavy day

For Load:

• Back Squat 10-8-6-4-2
• Shoulder Press 10-8-6-4-2
• Deadlift 10-8-6-4-2
  – Record heaviest load lifted in each movement

Ke

AMRAP 20:

• 10 GHD Hip Extensions
• 100m Farmer Carry (50/35#)
• 10 Weighted Sit-ups (20/14#)
  – Add 10 reps to the Hip Extensions and sit-ups after each round.

To

Lepo

• klo 19.15 MPF-wod

Pe

”Lift move work”

On a 20:00 Clock:
From 0:00 – 4:00

• 1-Rep-Max Clean

– Rest 2:00

From 6:00 – 10:00:

AMRAP 4:

• Bar Muscle-ups/ Pull-ups

– Rest 2:00

From 12:00 – 20:00:
AMRAP 8:

• 30 Double Unders
• 8 Single-Arm DB Push Presses (Left) (50/35#)
• 8 Single-Arm DB Push Presses (Right)
• 8 Lateral DB Burpees

La

a) For Time With Partner:

• Partner 1: 3000/2500m Row
• Partner 2: 180 Box Jumps

• Partner 1 starts on the rower and Partner 2 starts on the box jumps. Partners can switch between movements as needed until the rowing and box jumps are complete.
• Decrease the height of the box after every 60 reps.

b) SKILL WORK
3 Sets:

• 16 Knees-to-Elbows in Plank
• 16 Alternating Single-Leg Box Squats

Su

Lepo