Viikko-ohjelma 6.-12.3.2023

Ma

Amrap 30 for quality

• 20/14 cal machine
• 20 KBS (chest hight) @16/12 kg
• banded strict pull up (easy)
• alt V-ups
• bench/box dips

Ti

40 min maintenance workout

alternate between ”a) work” and ”b) rest”

A) 5 min work 

• 10 cossack squat
• 10 Jefferson curl with stick
• 10 reverse snow angel
• 10 yoga push up

B) 5 min Rest

• Rounds 1 & 3: Barbell smashing lower body
• Rounds 2 & 4: Barbell smashing upper body

Ke

A) Handstand walk practice 15 min (with partner)

• Practice with partner taking turns (IGYG)
• scaling: partner assisted hs walk or hs walk around a box

B) Amrap 20′ with partner

• 10m wheelbarrow walk for each
• 10 partner squat back to back
• 10 synchro burpees
• 10/ side Partner medball throw from the side

To

Lepo

Pe

A) Back squat (e3m)

• 5 x 3 @83% 1 rm

B) Amrap 15 with partner (IGYG)

• 2-4-6-8-10-…thruster @35/25 kg
• 5 burpee box jump over 24/20″

Both do the same reps each round. Add 2 thrusters each round, bbj overs always 5 reps.

La

Amrap 35 with partner (IGYG)

• 2000/1500m row or 3000/2250m echo bike
• 50 t2b
• 50 KBS (rus) @24/16kg
• 200 Du

Su

Lepo