260623 MAANANTAI
OTM 10
1. 5 muscle snatch @30-50%
2. 3-5 strict c2b pull-up
260623 MAANANTAI
"Randy"
75 snatch 35/25
270623 TIISTAI
every 3min for 3 rounds
10 deficit deadlift @50-60% 1rm
270623 TIISTAI
every 2min for 5 rounds
12 deadlift 80/55
12 toes to bar
280623 KESKIVIIKKO
every 3min for 3 rounds
5 shoulder press
– Pause for 2s. at the bottom of every rep
280623 KESKIVIIKKO
10min AMRAP
6 handstand push-up
6 pushpress 50/35
6 front squat 50/35
290623 TORSTAI
4 rounds
1min ski (cal)
1min crossover jumps
1min sit-up
1min back extension
1min rest
300623 PERJANTAI
OTM 7
1 power clean + 1 push jerk @60-70% 1rm
2min rest
OTM 7
1 squat clean + 1 push jerk @70-80% 1rm
300623 PERJANTAI
every 2,5min for 4 sets
5 tempo front squat (21×1) @50-60% 1rm
010723 LAUANTAI
4 Rounds in teams of 3
A. run around the building
B&C. AMRAP of
40 squat w/ plate 15/10
40 ground to overhead 15/10
40 burpee to plate
B&C performs amrap for as long
as it takes for A to run around the building.
B goes running when A arrives from the run
C&A continue amrap, then C runs and A&B do amrap
(4 runs for each)