120125 MAANANTAI
For time
50 box step over w/ db 22.5/15
50 db hang snatch 22.5/15
50 burpee over db
50 db hang squat clean 22.5/15
50 burpee over db
50 db hang snatch 22.5/15
50 box step over w/ db 22.5/15
130125 TIISTAI
Front squat
5 x 5 @70-75%
130125 TIISTAI
5 sets for load
3 deadlift
3 hang power clean
3+3 reverse front rack lunges
140125 KESKIVIIKKO
Shoulder press
3 x 8
140125 KESKIVIIKKO
4 rounds
2min AMRAP
10 chest to bar pull-up
10 push-up
AMRAP row calories
2min REST
130125 TIISTAI & 140125 KESKIVIIKKO
ENGINE-WOD
4 rounds
3min AMRAP: sled push (you go, I go)
3min AMRAP: ski
3min AMRAP: farmers carry (you go, I go)
3min AMRAP: ski
150125 TORSTAI
2 x 5 tempo overhead squat
3 x 5 sotspress
2 x 3 pause hang squat snatch
2 x 3 pause low hang squat snatch
OTM 15
1 hang squat snatch
1 low hang squat snatch
*start @60%, add weight every 5min
Snatch grip barbell row
3 x 10
160125 PERJANTAI
3 x 7min AMRAP w/ 3min rests
between
A.
12/9 cal ski + 12 toes to rings
B.
12 box over jump 60/50 + 9 db's shoulder to overhead 22.5's/15's
C.
4 shuttle run + 14m walking lunge w/ db oh 22.5/15
(1 shuttle run = 2x7m)
170125 PERJANTAI
(3 rounds
20-40s handstand hold
15 back extension)
For time
3 rounds
6 wall walk
18 power clean 50/35
54 double under
180125 LAUANTAI
For time
5 rounds w/ partner
A. 500/450m row
B. 30 wallball 20/14
A. 30 wallball 20/14
B. 500/450m row
A. 500/450m row
B. 300m run
A. 300m run
B. 500/450m row