021023 MAANANTAI
For max reps of each:
5 min of double-unders
5 min of clean and jerks 42,5/30
3 min of double-unders
3 min of clean and jerks
1 min of double-unders
1 min of clean and jerks
031023 TIISTAI
Back squat
5 x 4 @75% + 2,5-5kg
031023 TIISTAI
3 rounds
90s AMRAP
5 knees to elbows
10 deadlift 90/60
90s REST
041023 KESKIVIIKKO
20min AMRAP
5+5 KB hang snatch 24/16
12 jumping split squat
14 back extension
051023 TORSTAI
Shoulder press
5 x 4 @70-85%
051023 TORSTAI
5 rounds for time
9 pull-up
15 push-up
21 sit-up
1min rest
061023 PERJANTAI
4 sets
2 high pull + 1 power snatch + 1 hang squat snatch @60-75%
4 sets
2 power snatch + 2 overhead squat @60-80%
every 3min for 3 rounds
5 tempo front squat @50% (32×1)
5 box jump
071023 LAUANTAI
Each part for time (result is the total of all 3 times)
buy in 400/350m ski
then 3 rounds
8 box over jump 60/50
8 thruster 42,5/30
rest until 8:00 then (cap 5min)
buy in 400/350m ski
then 2 rounds
12 box over jump 60/50
12 thruster 42,5/30
rest until 16:00 then (cap 5min)
buy in 400/350m ski
then 1 round
24 box over jump 60/50
24 thruster 42,5/30
081023 SUNNUNTAI
Sunday smash
A.(0:00 – 5:00)
5 min AMRAP
1-2-3-4-5…+1 wall walk
10 db hang snatch 22.5/15 after each round
081023 SUNNUNTAI
Sunday smash
B. (10:00 – 25:00)
1 set every 3min:
6 – 6 – 4 – 3 – 2 Split jerk (from the ground)
Start at 65% 1RM clean & jerk move up in weight.
081023 SUNNUNTAI
Sunday smash
C. (30:00 – 53:00)
2 Rounds w/ partner:
2 min AMRAPS with 1 min rest between
1# Clean and Jerks 60/40kg
2# Cross-over jumps / Cross-over doubles
3# Rope climbs
4# Burpee shuttle-runs (7,5m) * burpee at both ends