Viikko-ohjelma 28.3.-3.4.

Ma

a) Pre-workout:
3 Sets Each Partner:

• 10 Single-Arm KB Bench Press / Arm
• 10 Alternating KB Single-Leg Deadlifts
  – Alternate after each movement with a partner

b) 10 Rounds For Time with partner

• 15 Russian KB Swings (70/53#)
• 15 Up-Downs Over KB
• 15/11 Calorie Row
  – Alternate full rounds with a partner

Ti

a) Pre-Workout:
Wall Walk and Bent Over Row Strength Practice

b) 4 Rounds For Time:

• 50-ft. Overhead Walking Lunge (135/95#)
• 25 GHD Sit-ups or V-ups

Ke

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (115/75#) – Each time you break, per- form 50 double unders
– Rest 4:00
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans (205/145#)
– Each time you break, per- form 30 squats

To

Lepo

• klo 19.15 MPF-wod

Pe

a) 9 Sets x 7

• Tempo DB/KB Floor Press

b) 2 Sets For Quality:

• 1:00 Top of Dip or Plank Hold
• 15 Single-Arm Ring Rows / Arm
• 1:00 Chin-Over-Bar Hold
• 15 Single-Arm Ring Rows / Arm

La

a) For Time:

• 4 Rope Climbs (15-ft.)
• 20 Alternating single-leg squats
• 40 Alternating DB Snatches (35/20#)
• 3 Rope Climbs
• 20 Alternating single-leg squats
• 30 Alternating DB Snatches
• 2 Rope Climbs
• 10 Alternating single-leg squats
• 20 Alternating DB Snatches
• 1 Rope Climbs
• 10 Alternating single-leg squats
• 10 Alternating DB Snatches

b) Accumulate:
1:00 L-Sit Hold
50 Seated Leg-Lifts Over DB

Su

Lepo