050721 MAANANTAI
bar muscle-up technique
on the minute for 20min
1. 3-5 bar muscle-up
2. 15-20 kb swing 24/16kg
3. 30-60 double under
4. 12-15 kb sumo deadlift hi-pull 24/16kg
060721 TIISTAI
Partner workout
26min AMRAP
60 cal ski
60 weighted box step over
60 cal ski
60 jumping split squat
60 cal ski
60 weighted reverse lunges
070721 KESKIVIIKKO
every 3min for 4 rounds
1 legless + 1-2 rope climb / 1-3 rope climb
3 Rounds
2 min AMRAP
12 db pushpress
12 push-up
2min REST
080721 TORSTAI
for time:
600m run
40 hang power clean 40/25kg
20 bar over burpee
600m run
20 bar over burpee
40 hang power clean 40/25kg
600m run
090721 PERJANTAI
press snatch balance 4 x 3
snatch balance 5 x 2
overhead squat 4 x 5
100721 LAUANTAI
4 Rounds
90s AMRAP
15/12 cal row
AMRAP pistol squat
60s REST
90s AMRAP
20 sit-up
AMRAP wallball 20/14
60s REST