180422 MAANANTAI
Partner workout
for time:
60-40-20
hang power snatch 40/25
sit-up
2min rest
40-30-20
power snatch 60/40
toes to bar / heels over hips
190422 TIISTAI
Front squat
6-6-4-4-4 @65-85%
190422 TIISTAI
4 Rounds
1 set of strict ring dips (target 5-10)
15 double db deadlift
2min rest
200422 KESKIVIIKKO
5 Rounds for reps
3min row (cal)
2min burpee box overs
1min rest
210422 TORSTAI
3min AMRAP
2-4-6-8… strict handstand pushup / box hspu
20 double unders between sets
3min REST
3min AMRAP
3-6-9-12… handstand push-up / db pushpress
6 box jump 60/50
STRENGTH 21.4 back squat
Back Squat, rest 3min btwn sets
10 reps at 60% of your 1RM back squat.
8 reps at 65%.
8 reps at 70%.
8 reps at 75%.
STRENGTH 21.4 pendlay row
Pendlay Row
Build to a 12RM over the course of 3-4 sets.
Every 3:00 or faster
STRENGTH 21.4 bicep curl
Bicep curls
3 x 15 reps at AHAFA
rest 2:00
220422 PERJANTAI
6 sets of the following complex
1 clean pull
1 hang clean
1 clean
@60-80% 1rm
230422 LAUANTAI
In team of 3 for time:
90 devils press 22.5's/15's
90 db hang cluster 22.5/15
60 devils press 22.5's/15's
60 db hang cluster 22.5/15
30 devils press 22.5's/15's
30 db hang cluster 22.5/15
240422 SUNNUNTAI
HERO WOD
"Dork"
6 rounds for time of:
60 double-unders
30 kettlebell swings 24/!6
15 burpees