230523 TIISTAI
(A.
OTM 8
1. 5 hang muscle snatch @30-40% 1rm power snatch
2. 5-15s hanging l-sit hold)
B.
for time:
21 – 15 – 9
hang power snatch 45/30
toes to bar
(C.
accumulate 60 v-ups & 60 arch rock)
220523 MAANANTAI
4 rounds for reps:
1min calorie row
1min russian kettlebell swings 32/24
1min burpees
1min wall-ball shots 20/14
1min rest
240523 KESKIVIIKKO
For time with partner
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring dips
both athletes accumulate the designated number
of reps per round. For the alternating single-leg squats,
athletes may work simultaneously. For the ring dips,
one athlete works while the other rests.
250523 TORSTAI
For max reps of each:
5 min of double-unders
5 min of clean and jerks 42,5/30
3 min of double-unders
3 min of clean and jerks
1 min of double-unders
1 min of clean and jerks
260523 PERJANTAI
OTM 5
3 btn press + 3 tempo overhead squat @30-40%
OTM 5
3 btn pushpress + 3 heaving snatch balance @50-60%
every 2min for 4 rounds
3 snatch balance + 3 overhead squat @60-70%
every 2min for 4 rounds
2 snatch balance + 2 overhead squat @70-80%
270523 LAUANTAI
Partner workout
15min AMRAP
9 DB thrusters (15's/10's)
1 rope climb
alternating full rounds
(3 rounds
10-15 toes to rings
20 back extension
1-2min rest)
280523 SUNNUNTAI
"Murph"
1 mile run
100 pull-up
200 push-up
300 air squat
1mile run
Start and end the workout with a mile Run.
Partition the Pull-Ups, Push-Ups, and Squats as needed.
Women wear a 14 lb. weight vest, and
men wear a 20 lb. weight vest (optional)
you can also perform this with a partner, both do the run at the
same time and then you split the pull-ups, push-ups and
squats