040422 MAANANTAI
Partner workout
30min AMRAP
A. row
B. 2 rounds of
10 burpee
20 walking lunge
alternate between A. and B.
050422 TIISTAI
4 Rounds
90s WORK: 60 double under + AMRAP handstand walk / wall walk
90s REST
060422 KESKIVIIKKO
Tempo front squat (32×1)
5 x 3 @40-60% 1rm FS
060422 KESKIVIIKKO
3 Rounds
5 one arm db press right arm
5 one arm db press left arm
7 one arm db pushpress right arm
7 one arm db pushpress left arm
9 one arm db pushjerk right arm
9 one arm db pushjerk left arm
2min rest
070422 TORSTAI
2 Rounds
1min toes to bars / heels over hips
1min rest
1min toes to rings
1min rest
1min v-ups
1min rest
1min back extensions
1min rest
080422 PERJANTAI
Broad jump for max distance 5 x 1
Hi-hang power clean 3 x 3 @40-50%
(with 2s. pause on the dip & catch)
Hang power clean 3 x 2 @50-60%
(with 2s. pause on the catch)
Power clean 4 x 1 @65-75%
(with 1s. pause on the catch)
090422 LAUANTAI
6min AMRAP
10/8 cal ski
20 KB hang c&j 24/16
090422 LAUANTAI
6min AMRAP
10 pull-up / jumping pullup
14 pistol squat
100422 SUNNUNTAI
"Chad"
1000 box step ups 60/50
(with a weight vest)