Julkaistu:

Viikko-ohjelma 6.-12.6.

Ma

a) For load

5 x 5 Push press

b) 5 rounds For time

  • 10 strict hspu
  • 20 GHD sit-ups

Ti

a) For load

5 x 3 Back squat

b) skill work:

5 sets

  • 00:45 wall sit
  • 10 single arm ring row/arm

Ke

a) Pre workout:

On a 6:00 clock

2:00 max Double unders

then,

4:00 max distance handstand walk

b) 5 rounds for time with partner:

  • 50 Double unders (each)
  • 15 m single arm overhead walking lunge (22,5/15)

To

a) pre workout

5 sets each, for time

  • 150/125m row, run, ski or bike (2x distance)
  • rest 1:00 between efforts

b) For load

Weighted or strict pull up

  • 7 x 1 or 7 x 5

Weighted or strict dips

  • 7 x 1 or 7 x 5

Pe

a) pre workout

  • build up to a heavy 1-rep power clean with your partner

b) ”Laura”

amrap 21

  • 30/21 cal row
  • 20 burpees over rower
  • 10 power cleans (70/47 kg)

-alternate work and rest with a partner