111021 MAANANTAI
Pushpress 5 x 6
On the minute for 10min
5 bar over burpee
5 thruster 70/50
121021 TIISTAI
Every 6min for 3 Rounds
A. 1k/850m row
B.
60 – 40 – 20 double under
30 – 20 – 10 sit-up
131021 KESKIVIIKKO
Back Squat
7 x 6 @80-90% of your 6RM BS
Romanian Deadlift f. Deficit
5 x 8 @90% of your 10RM.
Deficit at 10-20 cm depending on
how flexible hamstrings you have.
Rest for 2min between sets.
141021 TORSTAI
3 Rounds (you go, I go)
3 wall walk
3 Rounds (you go, I go)
20-30s handstand hold
141021 TORSTAI
15 – 12 – 9
strict handstand push-up / pike push-up
hang power snatch 42,5/30
151021 PERJANTAI
Find daily max in 5rep power clean (tng)
on the minute for 4 min
5 power clean @75-80% of 5rm
1min rest
on the minute for 4 min
3 power clean @85-90% of 5rm
1min rest
on the minute for 4 min
2 power clean @95-100% of 5rm
161021 LAUANTAI
Partner workout
25min AMRAP
100 db snatch 22.5/15
80 db one arm thruster 22.5/15
60 weighted box step over 22.5/15
split reps as you wish
171021 SUNNUNTAI
HERO WOD
"343"
100 Deadlifts (135/95 lb)
100 Power Cleans (95/65)
100 Ground-to-Overheads (65/45 lb)
43 Burpees
With a partner, split barbell movements
in half but may switch any time,
burpees done together