090821 MAANANTAI
for time:
900m run
15 strict handstand pushup / box hspu
600m run
30 handstand pushup / db pushpress
300m run
100821 TIISTAI
Back Squat Build to a heavy 12RM.
then 3 x 12 at 80-90% of
12RM.
Cyclist Front Squat 3 x 15-20 @20-30%
of your 1RM front squat.
110821 KESKIVIIKKO
every 4min for 3 rounds
10-15 toes to bar / heels over hips
250m/200m ski
10-15 toes to bar / heels over hips
4min rest
every 4min for 3 rounds
30-60 double under
250m/200m row
30-60 double under
120821 TORSTAI
4 Rounds for repetitions
30s work, 30s rest
wallball
boxjump
hang power clean 50/35
burpee
130821 PERJANTAI
every 2min for 5 rounds
5 hang power snatch
4 hang power snatch
3 hang power snatch
2 hang power snatch
1 hang power snatch
every 2min for 5 rounds
5 power snatch
4 power snatch
3 power snatch
2 power snatch
1 power snatch
140821 LAUANTAI
Partner workout
25min AMRAP
A. 300m run
B. 9 thruster 70/50