270125 MAANANTAI
OTM 8
1. 8-16 shoulder taps
2. 10-15s hanging l-sit hold
Every 3:00 for 7 sets:
:45 to complete:
1 shuttle run 3+3m
1 shuttle run 6+6m
1 shuttle run 9+9m
Max-reps burpees
– Rest the remaining 2:15.
280125 TIISTAI
Back Squat 16min
8-8-6-6
at 65%-70%-75%-80%
Rest 3:00
280125 TIISTAI
Alternating Lunges
3 x 14 reps at 100% of your 20RM from week 2
Rest 2:00
280125 TIISTAI
Goblet Squat
As many reps as possible in 6 minutes:
goblet squats in sets of 10 with a 20/12 kg KB
290125 KESKIVIIKKO
Dumbbell Strict press
Build to a 10RM over the course of 5 sets.
Every 3min or faster
290125 KESKIVIIKKO
Dumbbell Bench Press
Build to a 8RM over the course of 4 sets.
Then add weight for a 6RM.
Every 3min or faster
290125 KESKIVIIKKO
One Arm Dumbbell Bench Press
10-1 unbroken reps @70-75% of
your newly established 10RM dumbbell bench press.
300125 TORSTAI
10!
hang muscle snatch 20/15
btn press 20/15
overhead squat 20/15
press snatch balance 3 x 5 @30-40%
heaving snatch balance 3 x 3 @50-60%
snatch balance 3 x 2 @65-75%
3 rounds for quality
3 tempo overhead squat @60-70% (tempo 22×1)
10 barbell rollout
20 back extension
300125 TORSTAI
STRENGTH
Romanian Deadlift
2 sets (waves) prosentit 5RM mikä tehtiin eka vko
9 reps @70% – 6 reps @80% – 3 reps @90%
Every 3:00 or faster
300125 TORSTAI
STRENGTH
3 rounds for time:
5 pendlay rows @100% of your 12RM pendlay rows from week 1
15 bent over db rows (each arm) @70% of your 12RM bent over
db rows from week 1
40 bent over rear delt flys
310125 PERJANTAI
4 rounds
2min AMRAP: rope climbs
2min AMRAP: double unders
2min AMRAP: wallball 20/14
2min REST
010225 LAUANTAI
For time w/ partner
100 – 80 – 60 cal row
80 – 60 – 40 power clean & push jerk 50/35
split reps
020225 SUNNUNTAI
BENCHMARK WOD
"Mary"
20min AMRAP
5 handstand push-up
10 pistol squat
15 pull-up