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