060622 MAANANTAI
On the minute for 8min
1. 3-6 strict pullup / 6 assisted pullup
2. 8-12 honest push-up
060622 MAANANTAI
4 rounds
90s AMRAP of
8 chest to bar pullup / jumping c2b
32 double under / 48 single under
90s REST
070622 TIISTAI
Back squat
4 x 5 @80%
070622 TIISTAI
3 Rounds
20 deadlift @50%
12 box step ups with db's 22.5's/15's
2-3min rest between rounds
080622 KESKIVIIKKO
Pariskaba laji 3
part 1 (0:00 – 8:00)
42 ground to overhead 50/35
42 toes to bar (or heels over hips with double reps)
30 ground to overhead 60/45
30 toes to bar
18 ground to overhead 70/50
18 toes to bar
080622 KESKIVIIKKO
Pariskaba laji 4 (8:00 – 13:00)
Barbell complex for load:
2 clean + 1 front squat + 1 jerk
090622 TORSTAI
For time:
3 Rounds
10 db one arm hang cluster 22.5/15
10 db over burpee
2min rest
2 Rounds
15 db one arm hang cluster 22.5/15
15 db over burpee
2min rest
30 db one arm hang cluster 22.5/15
30 db over burpee
100622 PERJANTAI
Power snatch
3-3-2-2-1-1
start @60% 1rm
100622 PERJANTAI
15 – 12 – 9 – 6 – 3
power snatch 60% 1rm
110622 LAUANTAI
Partner workout
25min AMRAP
A. row for calories
B. 2 rounds of
20 wallball
10 box jump 60/50
partners alternate between a and b