Treeni 1 (open gym & kotitreeni)
Open gym
Every 8min for 3 Rounds
1. Round
60/50 cal erg
50 sumo deadlift high-pull 37,5/25
2. Round
60/50 cal erg
50 hang power clean 37,5/25
3. Round
60/50 cal erg
50 shoulder to overhead 37,5/25
Kotitreeni
20min AMRAP
20 russian twist
10 push-up
20 arch rock
20 reverse lunge
Treeni 2 (open gym & kotitreeni)
Open gym
4 Rounds (2min work / 2min rest):
12 toes to bar
14 thruster 42,5/30
AMRAP row
Kotitreeni
4 Rounds
2min AMRAP:
16 V-ups
14 Jumping squat
2min Rest
Treeni 3 (open gym & kotitreeni)
*Open gym
*
A) 3 Rounds (3min yhteensä)
20s work, 10s rest
1. hollow hold
2. arch hold
B) For time 21-15-9
Overhead squat 50/35
Handstand push up
Erg (cal)
*Kotitreeni
*
A) 3 Rounds (3min yhteensä)
20s work, 10s rest
1. hollow hold
2. arch hold
B) For time 21-15-9
Sit-up
Pike push-up
Burpee
100122 Maanantai
A) AMRAP 8
2-4-6-8… KB deadlift 32/24
2-4-6-8… squat jump
Rest 3min
B) AMRAP 8
2-4-6-8… push-up
2-4-6-8… KB swing 32/24
Same kettlebell in both movements: deadlift & KB swing
110122 Tiistai
For time
400m run
40 plate ground to overhead 15/10
30 plate reverse lunge 15/10
400m run
30 plate ground to overhead
20 plate reverse lunge
400m run
20 plate ground to overhead
10 plate reverse lunge
120122 Keskiviikko
20min AMRAP
20 sit-up
20 medball squat clean 20/14
100m medball front rack carry
130122 Torstai
6 rounds for reps
1min squat
1min one arm DB hang clean & jerk 22,5/15
1min rest
140122 Perjantai
By in 800m run
21-15-9 for time:
DB snatch 22,5/15
DB oh lunge 22,5/15
Burpee
Cash out 800m run
150122 Lauantai
Partner workout
For time
200 one arm DB thruster 22,5/15
200 one arm DB bent over row
200 mountain climber
200 back extension
Share repetitions anyhow with your partner