Julkaistu:

Viikko-ohjelma 30.9.-6.10.-24

Maanantai

a) S.press

  •  6-5-4-5-6

b) Emom 16

  1. 8-12 hauiskäännöt
  2. 40 sec alt.pistol squat
  3. 8-12 push up
  4. 40 sec bxj

 

Tiistai

a) Sumo deadlift

  • 5×5

b) For time with partner

  • 10 rope climb /pull to stand
  • 100 m walking lunges
  • 100 kbs @ 24/16kg
  • 100 slamball

NOTE! Partner A works with reps, same time partner B is biking. Partners split reps and work time as needed.

 

Keskiviikko

a) Skill + strength

15:00 min For quality

  • 3-5 skin the cat
  • 5-8 rower pike ups
  • 5-8 hollow + lat pulldown
  • 5-8 L-sit to extension

 

b) Workout 22.1
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box

 

Torstai

Lepo

 

Perjantai

a) Ohs

  • 6×3

b) clean & jerk

– 2x p. clean & s.jerk

 

Lauantai

Amrap 30 with partner (ygig)

  • 20 hspu/pike push up/push up
  • 30 k2e
  • 400m run (together)
  • 40 wb
  • 30 power snatch rx: 30/45 kg, int: 20/30kg b: hang p.s. 15/20kg
  • 20 burpee pull up/ burpee / up-down

 

Sunnuntai

Lepo