170624 MAANANTAI
EMOM 20
1. 15/12 cal row
2. 8 hang power snatch 50/35
3. 1 round of "cindy"
4. rest
1 round of cindy:
5 pull-up
10 push-up
15 air squat
180624 TIISTAI
4 rounds
in 2min:
15 toes to bar + AMRAP handstand walk / wall walks
2min rest
3 x 20-30s handstand hold
3 x 10-16 shoulder taps
190624 KESKIVIIKKO
Tempo Front Squat (32×1)
4 x 3 reps @50% of your 1RM front squat.
190624 KESKIVIIKKO
10min AMRAP
12 pistol squat
4 turkish get-up 24/16
200624 TORSTAI
Bench press
10 – 8 – 8 – 6 – 6
– Keep weights easy, around 50-70% 1rm
210624 PERJANTAI
"Juhannustanssit vol 3" (outside)
30min AMRAP
run around the building
20 db one arm hang power clean 22.5/15
run around the building
20 db one arm thruster 22.5/15
run around the building
20 db one arm shoulder to overhead 22.5/15