150724 MAANANTAI
25min AMRAP w/ partner
A. 2 rounds of
16 db snatch 22.5/15
8 db over burpee
B. easy rowing
alternate between a & b
160724 TIISTAI
(4 rounds for quality
8+8 one legged deadlift
10 hip thrust
12 russian twist
14 back extension)
For time
20 turkish get-up 24/16
170724 KESKIVIIKKO
5 rounds
in 1min:
1-3 bar muscle-up
6 box over jump
AMRAP wallball 20/14
2min rest
180724 TORSTAI
2 rounds
2min rope climb
1min rest
2min toes to rings
1min rest
2min double under
1min rest
2min v-ups
1min rest
190724 PERJANTAI
btn push jerk 3 x 5
push jerk w/ 2s pause on dip 2 x 3
push jerk w/ 2s pause on catch 3 x 3
Power clean + Push jerk
2 x 1+3 @60%
2 x 1+2 @70%
2 x 1+1 @80%
1 set every 2min
200724 LAUANTAI
Every 4min for 3 rounds (outdoor workout)
A. 100m one arm farmers walk 32/24
B. 30 push-up & 60 jumping split squat
C. run around the building