Julkaistu:

Viikko-ohjelma 7.-13.8.-23

Ma

A) Back squat

  • 5 (65%)
  • 5 (75%)
  • 5 (85%) amrap

 

B) amrap 10

  • 20 pistol squat
  • 10 bxj
  • 5 c2b

 

Ti

A) Shoulder press

  • 5 (65%)
  • 5 (75%)
  • 5 (85%) amrap

 

B) 4x 2 min work/1min rest

  • 10 DB floor press @ 2x 22,5/15
  • 10 burpee
  • 20 abmat situp

After rest minute, continue where you left off

 

Ke

5x 4 min work/2min rest with partner

  1. 5 Strict Rope pull up + 10 Air squat
  2. 10 slam ball + 10 kbs (chest height) 32/24 kg
  3. 5 kipping/butterfly pull up + 10 Du
  4. 5 toes to rings + 7/5 cal airbike
  5. 5 plate GTOH + 10 seated plate twist @15/10kg

IGYG-partners switch after 1 round during 4 min work time

 

To

Emom 40

  1. empty bar hang power clean 20/15 kg
  2. row cals
  3. passive hang
  4. MB bear hug walking lunge

 

Pe

A) emom 12 for quality

  1. hs shoulder taps
  2. hollow to arch to hollow
  3. ring row top hold

 

B) Amrap 20 with partner

  • 400m run
  • 10 push press for both @40/27,5kg
  • 400m run
  • 20 push up for both