Niko P.
Categories
Author: The Black Book
Categories
050518 Lauantai
As many rounds as possible in 15 minutes of:
12 box jump 32/24″
24 kettlebell swing 24/16
400m run
Categories
040518 Perjantai
high hang power clean
3 x 3 at 60%
hang power clean
3 x 3 at 70%
below power clean
3 x 2 at 80%
3 x 1 power clean at 90%
Ansku P.
Categories
030518 Torstai
For time:
21 cal
21 handstand push-up
27 cal
27 ring dip
33 cal
33 push-up
Juhani K.
Categories
020518 Keskiviikko
Add 2,5-5kg to last weeks lifts.
20 rep deadlift +2,5/5kg
3×10 at same weight
or
back squat
20 reps +2,5/5kg
2 x 10 +2,5/5kg from last week
5 rounds of 20 seconds work 10 seconds rest between movements:
sit-up
strict pull-up
ring row
Categories
300518 Maanantai
Hyvää Vappua!
Jokaisessa treenissä palkitaan paras asu palkkarilla!
“Viola”
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.
Categories
280418 Lauantai
Partner workout
For time:
12-11-10-9…
swtiching movements
erg calories
sumodeadlift high pull 50/35
toes to bar
done with a partner, alternating.
Kaisa J.
Categories
270418 Perjantai
clean pull + clean + 2 x jerk
50-55-60-65-70%
2 x clean + 1 x jerk
60-65-70-75-80
5 x 2 jerk at rack
80-85%
Sonja S. & Eveliina M.
Categories
260418 Torstai
For time:
400m run
1 rope climb
8 power clean 90/62,5
400m run
1 rope climb
6 power clean 90/62,5
400m run
1 rope climb
4 power clean 90/62,5
400m run
1 rope climb
2 power clean 90/62,5
Sara P.
Categories
250418 Keskiviikko
As many rounds as possible in 15 minutes:
100 double-under
25 wallball 20/14
10 burpee
