220724 MAANANTAI
For time
2 rounds alternating w/ partner
A. 500/450m ski
B.1 round of:
20 box over jump 60/50
15 handstand push-up
10 box over jump 60/50
5 wall walk
230724 TIISTAI
Clean pull
4 x 5 @70-80% 1rm clean
230724 TIISTAI
For time w/ partner
12 rounds
1 squat clean 100/70
3 bar over burpee
5 toes to bar
rest while partner completes a round
both do 12 rounds
240724 KESKIVIIKKO
6 rounds
1min wallball 20/14
1min reverse lunges w/ db overhead 22.5/15
1min crossover jump
1min rest
Score for each movement is the lowest number
of reps (or calories on the rower) performed in
any of the 6 rounds, for example 15+15+30= 60
250724 TORSTAI
Push press
4 x 6
– go for a heavy set of 6
250724 TORSTAI
4 rounds
90s AMRAP
10 db one arm shoulder to overhead 30/22,5
8 pull-up
90s REST
260724 PERJANTAI
On the minute for 30min (alternate between a, b & c)
1. 1 snatch
2. 2 snatch
3. 3 snatch
barbell @70-75% 1rm
100 One arm kb side bends
270724 LAUANTAI
in teams of 4 (or 5)
8min AMRAP
echo bike calories
at 8:00
run 4 laps around the building
rest 2min after run then perform
half of the calories from 1st amrap
result is time + calories