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
- 5 Strict Rope pull up + 10 Air squat
- 10 slam ball + 10 kbs (chest height) 32/24 kg
- 5 kipping/butterfly pull up + 10 Du
- 5 toes to rings + 7/5 cal airbike
- 5 plate GTOH + 10 seated plate twist @15/10kg
IGYG-partners switch after 1 round during 4 min work time
To
Emom 40
- empty bar hang power clean 20/15 kg
- row cals
- passive hang
- MB bear hug walking lunge
Pe
A) emom 12 for quality
- hs shoulder taps
- hollow to arch to hollow
- 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