060921 MAANANTAI
shoulder press
3 x 10
060921 MAANANTAI
for reps:
2min of push-ups
2min rest
2min of strict pullups
2min rest
2min of push-ups
070921 TIISTAI
25min AMRAP
18 cal erg
15 back extension
12 box jump 60/50
080921 KESKIVIIKKO
Back squat
5 x 10 @80-90% of 10RM BS
Do one set every five minutes or faster.
Romanian Deadlift f. Deficit
5 x 12 @70% of your 10RM from week 2
Deficit at 10-20 cm depending on how
flexible hamstrings you have.
Rest for two minutes between sets.
090921 TORSTAI
Partner workout (you go, I go, full rounds)
4 Rounds
20 db hang snatch 22.5/15
10 toes to bar / heels over hips
3min rest
4 Rounds
16 sit-up
8 one arm devils press 22.5/15
100921 PERJANTAI
btn press + tempo overhead squat
(tempo 32×1)
4 x 3+3
btn pushpress + snatch balance
3 x 3+3 @50-60% 1rm snatch
2 x 2+2 @60-70% 1rm
2 x 1+1 @70-80% 1rm
110921 LAUANTAI
Box Athletics 1-vuotis treeni
3 Rounds for total reps:
1min burpee
1min power snatch 35/25
1min pull-ups
1min thruster 35/25
1min double under
1min rest
120921 SUNNUNTAI
HERO WOD
"Loredo"
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 m Run
Deload version / beginner
4 Rounds For Time