240723 MAANANTAI
"Hope"
3 Rounds For Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches 35/25
1 minute Box Jumps 60/50
1 minute Thrusters 35/25
1 minute Chest-to-Bar Pull-Ups
1 minute Rest
250723 TIISTAI
10!
deadlift 130/90
bench press 90/55
260723 KESKIVIIKKO
every 4min for 3 rounds
1. 500m row
2. 2 rounds of
50 double under
12 wallball 20/14
270723 TORSTAI
every 2,5min for 5 sets:
3 shoulder presses
– Build to a heavy set of 3 and
maintain for all 5 sets.
270723 TORSTAI
for time:
21 – 15 – 9 shoulder to overhead 60/42,5
after each set 10m handstand walk or
4 wall walk
280723 PERJANTAI
4 sets:
1 clean pull + 1 power clean + 1 hang squat clean @60-70%
4 sets:
1 power clean + 1 hang squat clean 75-85%
280723 PERJANTAI
´Front squat
3 x 5 @75%
290723 LAUANTAI
Partner workout
For time:
120 – 80 – 40
ski calories & weighted box step ups
after each round both perform 10 ring dip