Julkaistu:
Viikko-ohjelma 5.-11.6.-23
Ma
1. Alternate between A and B, total of 6 x 3 min Amraps, rest 1 min in between
A) Amrap 3
- 5/arm Single arm Devil’s press @22,5/15kg
- 5 DB bx step overs
B) Amrap 3
- 7 t2b
- 20 mountain climbers
REST 2 min between 1. and 2.
2. Amrap 5 For quality
- 5 strict c2b
- 15 reverse fly @DB’s or Plates
Ti
Emom 40
- row cal
- high bxj
- DU practice
- KB front rack carry @ 2x 24/16kg
- rest = walk
Ke
A) Strict hspu
- 5-4-4-3-3-2-2 AHAP
B) emom 12
Odd: 7 kipping Hspu
Even: 7 RDL
To
A) Front squat
- 5 x 12 AHAP
B) Amrap 10 with partner (igyg)
- 10m KB front rack walking lunge @2x 16/12kg
- 10 t2b
Pe
A) Hang squat snatch
- 5 x 2 AHAP
B) Amrap 25 with partner
- 10 hang power snatch @35/25kg
- 10/7 cal row
NOTE:
- This is a IGYG-workout, partners switch after 1 round, BUT while the other one is working on hps and row, the other one MUST hang from a pull up bar. If one comes down from the bar, then the work also stops.
- When both have done 1 round, then run 400m together.