100325 MAANANTAI
4 rounds
3min AMRAP
20/15 cal row / ski
15 db snatch 30/22.5
AMRAP wall walks
3min REST
3 sets:
10 barbell biceps curls
10 barbell overhead triceps extensions
110325 TIISTAI
Hip thrust
Build to a heavy 10 reps over the course of 4 sets
Perform 1 set of one legged deadlifts (8 reps w/ both legs)
after each set
110325 TIISTAI
4 rounds
1min front rack reverse lunges 50/35
30s rest
1min v-ups
30s rest
120325 KESKIVIIKKO
Push press
5 x 3
– go for a heavy set of 3
120325 KESKIVIIKKO
For time:
15 shoulder to overhead 70/50
100 double under
10 shoulder to overhead 70/50
100 double under
5 shoulder to overhead 70/50
130325 TORSTAI
2 x 3 @30% of 1RM Power snatch
A. No heels snatch pull
B. Muscle snatch
C. Paused power snatch (3s at catch)
in 10min find your daily 1RM
1 Power snatch + 1 Squat snatch
every 3min for 5 sets
2 squat snatch @80-85% of daily max
3 high box jumps
130325 TORSTAI
STRENGTH
Weighted Pull Ups 16min
Build to a 8RM course of 3 sets.
Then 3 x 3 @100% of 8RM.
Every 3:00 or faster.
Gorilla row 10min
3 x 10+10 AHAFA
Rest 2:00
Bulgarian Split squats 10min
3 x 10+10 reps AHAFA
Rest 2:00
140325 PERJANTAI
CF OPEN 25.3
150325 LAUANTAI
For time in teams of 3
3 rounds
120 double kb deadlift 24's/16's
90 box over jumps 60/50
60 toes to bar
split reps