Julkaistu:
Viikko-ohjelma 9.-15.1.
Ma
Emom 32min
40s work – 20s rest
1. Wall walk
2. Bike erg/Echo bike
3. Farmer’s walk 2×24/2x16kg
4. Air squat
Move @60-70% effort
Be consistent=same reps each round
Ti
A. EMOM 5min
- 5 Power snatch @60% of PS 1RM OR 50% of Snatch 1RM
Rest 3min
B. AMRAP 10min
- 10 T2B
- 10 Dual DB hang snatch 2×15/2x10kg
- 5 Burpee over DB’s
Ke
A. Back Squat
5×5@70% of 1RM
Do set every 3min
B. 10min AMRAP
- 10m KB Front rack walking lunge 2×12/2x8kg
- 10 KB Goblet squat @30X0 12/8kg
To
Lepo
Pe
Emom 32min
40s work – 20s rest
1. WB 9/6kg
2. Row calories
3. Abmat sit up
4. DU
Move @60-70% effort
Be consistent=same reps each round
La
A. EMOM 5min
- 5 Power C&J @50% of C&J 1RM
B. AMRAP 10min
- 10 C2B
- 10 Power clean @50% of C&J 1RM
- 10 Push up
Su
Lepo