Category: Yleinen

Deload week

Extended Clean & Jerk warm-up

On the minute for 10 minutes,
5 Clean & jerks 40%

On the minute for 5 minutes
10 Clean & jerks 30%

Deload week

6 Rounds:
Every 5 minutes,
Run 300m
24 Squat
12 Push-up
6 Strict pull-up

Deload week

Muscle-up foundations

On the minute for 16 minutes:
Odd 1-3 muscle-up
Even 10 meter handstand walk

Deload week

4 Rounds for quality:
8 One-leg deadlift right leg
8 One-leg deadlift left leg

12 Good morning

12 Dumbbell row

8 One-leg hip thrust right leg
8 One-leg hip thrust left leg

Rest 2 minutes between rounds

Team workout

3 Rounds of 4 minute intervals:

21 Row calories
15 Push jerks 70/50

1 minute rest

15 Toes to bar
21 Kettlebell swings 24/16

1 minute rest

Aamun tunnit pidetään pikkusalilla!
Morning classes are at the small gym!

Wk3

Back Squat
8-8-6-6
65-70-80-85

Front Squat
5-5-5-5
60-70-75-80

Open gym isolla salilla klo 9:00-12:00
WOD-lähdöt 30 minuutin välein 9:30 alkaen (omat lämmittelyt).

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24/20
30 Wall ball shots, 20/14

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare your score

Deadlift

20 rep at 50% from 1RM

Increase your weight 2,5kg from last time

then every 4 minutes for 3 sets,
10 Deadlift at 50% from 1RM

4 x 20 Weighted lunge

Increase weight slightly, or use a different version of lunge.