Treeni 1 (open gym & kotitreeni)
Open gym
A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee
B) 15 AMRAP
10 Toes to bar
12 wallball 20/14
10 Push ups
Kotitreeni
A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee
B) 15 AMRAP
10 V-ups
12 Lunges
10 Push ups
Treeni 2 (open gym & kotitreeni)
Open gym
10min AMRAP
15/12 cal row
10 rower over burpee
2min REST
10min AMRAP
60 double under
20 sit-up
Kotitreeni
AMRAP20
20 Burpee
20 Sit-ups
20 Jumping jack
20 Pistol squat
Treeni 3 (open gym & kotitreeni)
Open gym
for time
15 – 12 – 9
front squat 60/42,5
box jump 60/50
3min rest
For time
9 – 6 – 3
front squat 90/60
box jump 75/60
Kotitreeni
For time
50 Air squat
50 Mountain climber
5 Wall walk
40 Air squat
40 Mountain climber
4 Wall walk
30 Air squat
30 Mountain climber
3 Wall walk
20 Air squat
20 Mountain climber
2 Wall walk
10 Air squat
10 Mountain climber
1 Wall Walk
030122 Maanantai
5 rounds for time
12+12 one arm DB deadlift 22,5/15
9+9 one arm DB hang power clean
6+6 one arm DB shoulder to overhead
300m run