100723 MAANANTAI
3 rounds
3min AMRAP
15 toes to bar
20 wallball 20/14
2min REST
3min AMRAP
ski calories
2min REST
110723 TIISTAI
every 3min for 3 rounds
5 deficit deadlifts @70-80%
110723 TIISTAI
5 Rounds
24 deadlifts 42.5/30
18 hang power cleans
12 push jerks
120723 KESKIVIIKKO
5 min AMRAP
9 handstand push-up
6 devils press 22,5's/15's
120723 KESKIVIIKKO
5 min AMRAP
3 wall walk
9 one arm devils press 22,5/15
130723 TORSTAI
For time with partner
60 box over jump 60&/50
90 kb swing 24/16
120 sit-up
90 kb swing 24/16
60 box over jump 60&/50
140723 PERJANTAI
Clean & Jerk waves
3 rounds (one set every 2min)
1+3 clean + jerk @60%
1+1 clean + jerk @70%
1+1 clean + jerk @80%
*you may add weight each round if technique allows
140723 PERJANTAI
every 2,5min for 5 sets
2 tempo front squat (21×1) @75-85% 1rm
150723 LAUANTAI
"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest