Julkaistu:
Viikko-ohjelma 7.-13.11.
MONTHLY FOCUS
GYMNASTICS
November begins our gymnastics focus month. In November, you will see:
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33 gymnastics movements in workouts
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17 high-skill gymnastics movements
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50% of our weightlifting movements are lightweight (25% increase compared to October)
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14 pre- and post-workout opportunities to practice gymnastics movements
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Named workouts Barbara, Mary, Nate
Ma
a)5 sets for load:
8 deadlifts
b) 3 sets:
15 GHD back extensions
15 good mornings (29/43 kg)
Ti
a) 3 rounds for time:
400/500-m row
15 front squats (34/52 kg)
1 (legless) rope climb
b) Accumulate:
30 strict weighted pull-ups
Ke
a) EMOM 7:
2 thrusters
b) AMRAP 12:
10 DB push presses (15/22.5 kg)
12 burpees-to-target (12″)
To
Lepo
Pe
a)4 rounds for time:
1:00 handstand hold
7 squat cleans (52/75 kg)
14 toes-to-bars
b) Accumulate:
60-m. handstand walk
La
a) e2m x 5 sets:
100-m row (sprint)
b) 5 rounds for time:
75 double-unders
400-m row
Su
Lepo