260721 MAANANTAI
Find 1RM back squat
every 3min for 3 rounds
5 front squat 70-80%
5 high box jump
270721 TIISTAI
every 5min for 3 rounds
A.
10 rower over burpee
500m row
B.
10 devils press 22.5's/15's
10 db thruster 22.5's/15's
20 sit-up
280721 KESKIVIIKKO
on the minute for 7 min
3-7 strict handstand push-up / box hspu
280721 KESKIVIIKKO
for time:
9 – 7 – 5 shoulder to overhead 80/55
15 – 12 – 9 box jump 60/50
290721 TORSTAI
"Nicole"
20min AMRAP
400m run
max rep pull-up
score is total number of pull-ups
300721 PERJANTAI
on the minute for 20min
1. 2 power snatch
2. 1 hang snatch + 1 snatch
3. 1 snatch + 2 overhead squat
4. rest
start @50% of 1 RM snatch, you can
add weight after full round
310721 LAUANTAI
Team workout (teams of 3)
30min AMRAP
90 cal ski
120 wallball 20/14
150 kb swing 24/16