Julkaistu:

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