Julkaistu:
Viikko-ohjelma 4.-10.4.
Ma
a) Pre-workout:
5 Sets x 1 Rep
- Weighted Strict Pull-up
- Weighted Strict Ring Dip
b) Partner workout
AMRAP 15:
- 25 Toes-to-Bars
- 50/35 Calorie Row
- 75 Push-ups
- 50 Box Jumps (24/20”)
- 25 Pull-ups
-partners can split reps as needed throughout the workout
Ti
a) 4 rounds alternating with partner:
- 800m row/run
b) Skill work:
3 Sets:
1:00 Plank Hold
100m DB Front Rack Carry (50/35#)
100m DB Waiter Carry + Farmer Carry
Ke
Heavy day
On a 27:00 Clock:
From 0:00-9:00:
- EMOM 9:
1 Snatch
From 9:00-18:00:
- EMOM 9:
1 Clean
From 18:00-27:00:
- EMOM 9:
1 Deadlift
– Increase weight across all sets.
To
Lepo
- klo 19.15 MPF-wod
Pe
a) 5 Sets For Load:
5 Tempo Strict Press
– Two-second press, two-sec- and reset
b) For Time With a Partner
- 250 Air Squats
- 100 Synchro Sit-ups
- 200 Air Squats
- 80 Synchro Sit-ups
- 150 Air Squats
- 30 Synchro Sit-ups
– Resting partner holds a plank while one partner performs air squats, switch as needed
La
”Nate”
AMRAP 20:
- 2 Muscle-ups
- 4 Handstand Push-ups
- 8 KB Swings (70/53#)
Su
Lepo