120224 MAANANTAI
4 rounds for repetitions
1min ring muscle-ups
1min double db hang c&j 22.5's/15's
1min shuttle run (1 rep = 2 x 7m)
1min rest
130224 TIISTAI
Deadlift
20 reps @50% 1rm + 20-35g
(add 2,5-5kg to last week)
then 3 x 10 (same weight)
OR 4 x 10 reps
130224 TIISTAI
10min AMRAP w/ partner
15 pulls on a rower
8 box step overs w/ db 22.5/15
rest while partner completes a round
(result calories accumulated)
140224 KESKIVIIKKO
“Valentine’s day special”
In 20 minutes w/ partner:
“Karen” + “Randy” + “Cindy”
150 Wallball 20/14
then,
75 power snatches 35/25
remaining time as many rounds of “Cindy” as possible
5 pull-ups
10 push-ups
15 squats
split repetitions with a partner.
150224 TORSTAI
Weighted pull-up 3 x 8
150224 TORSTAI
For reps:
4 x AMRAP 3:
75 double-unders
25 burpees
Max-rep toes-to-bars
– Rest 1:00 between AMRAPs.
160224 PERJANTAI
Snatch
2 x 3 @70-80%
3 x 2 @80-90%
4 x 1 @90%+
(3 rounds
3 tempo front squat @60-70% (slow down, 2s pause, fast up)
14-20 alternating leg v-up
10+10 db/kb side bend
rest about 2min between rounds)