221121 MAANANTAI
On the minute for 11min
1-5: 1-5 strict slow pull-up
6: rest
7-11: 5-10 slow push-up
221121 MAANANTAI
8min AMRAP
30 double under
8+8 one arm db pushpress 22,5/15
8 lateral burpee over db
231121 TIISTAI
Back Squat 3 x 5 @50-60-70% of 1rm
Narrow Stance Back Squat 3 x 5 @7-8 RPE
3 Rounds for quality
10 hip thrust + 10s hold
30+30m kb overhead walk (one arm)
10-20 v-ups
241121 KESKIVIIKKO
For time:
1k erg
80 db one arm hang c&j
750m erg
60 db one arm hang c&j
500m erg
40 db one arm hang c&j
250m erg
251121 TORSTAI
Team workout (team of 3)
21min AMRAP (full rounds)
9 sumo deadlift high pull 42,5/30
6 box over jump 60/50
1-4 bar muscle-up
261121 PERJANTAI
behind the neck power jerk 3 x 3
behind the neck split jerk 3 x 3
power jerk + split jerk
3 x 2+2 @50-65% 1RM
3 x 1+1 @70-80% 1RM
271121 LAUANTAI
2min AMRAP of rope climbs
2min AMRAP of row (cal)
2min REST
2min AMRAP of wall walks
2min AMRAP of row (cal)
2min REST
2min AMRAP of toes to rings
2min AMRAP of row (cal)