200524 MAANANTAI
4 rounds
1min shuttle run (1rep = 2x7m)
1min toes to rings
1min db snatch 22.5/15
1min wall walk
1min rest
210524 TIISTAI
For time w/ partner
100 cal ski
90 power snatch 40/30
80 cal ski
70 hang power snatch 40/30
60 cal ski
50 overhead squat 40/30
40 cal ski
split reps
220524 KESKIVIIKKO
Front Squat
5 x 5 @60% of your 1RM front squat.
Do one set every 3 minutes
Squat down slowly, stand up fast without a pause in the
bottom position, and pause for 3s in the top position
220524 KESKIVIIKKO
5 rounds
in 1min: 10 pullup + AMRAP of wallballs 20/14
1min rest
230524 TORSTAI
15min AMRAP in teams of 3
1-3 ring muscle-up / ringdip
6 russian swing 32/24
9 v-up
each perform full rounds
240524 PERJANTAI
jerk in split 2 x 5
jerk balance 3 x 3
behind the neck split jerk 3 x 3
pause split jerk 3 x 3 @50-60% 1rm
(2s pause in dip & catch)
pause split jerk 3 x 2 @65-75% 1rm
(2s pause in catch)
split jerk 3 x 1 @80-90%
250524 LAUANTAI
For repetitions in teams of 3:
8min amrap of echo bike calories
8min amrap of one arm devils press 22.5/15
8min amrap of row calories
8min amrap of box step overs with db 22.5/15
2min rest between amraps
260524 SUNNUNTAI
"Loredo"
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunge Steps
400 meter Run