041124 MAANANTAI
BoxAthletics 4v. treeni
3 rounds for total reps
1min burpee
1min power snatch 35/25
1min pull-ups
1min thrusters 35/25
1min double unders
1min rest
051124 TIISTAI
Every 2min for 4 rounds
1. 12 hip thrust + 10s hip thrust hold
2. 10 barbell sit-up + 16 back extension
3. 12 kb's front rack walking lunges 24's /16's
4. 10-20 toes to rings
061124 KESKIVIIKKO
4 rounds
90s AMRAP
15/12 cal row + AMRAP of bar muscle-ups
90s REST
061124 KESKIVIIKKO
4 rounds
90s AMRAP
15 push-up + AMRAP row calories
90s REST
071124 TORSTAI
in teams of 3
A.
12min AMRAP of echo bike calories
B.
12 min AMRAP of shuttle runs (1 rep = 10m) &
db hang c&j 22.5/15
C.
12 min AMRAP of farmers walk 24's/16's &
sit-ups
*2min rest between a&b&c
071124 TORSTAI
TORSTAI STRENGTH
Wendler week 4
Deadlift 3 x 5 @40-50-60% +5-10kg
laske painot: 1RM x 90%
071124 TORSTAI
TORSTAI STRENGTH
Wendler week 4
Bench press 3 x 5 @40-50-60% +5-10kg
laske painot: 1RM x 90%
081124 PERJANTAI
btn push jerk 3 x 5
pause push jerk 3 x 3 (2s pause in dip & catch)
pause push jerk 3 x 3 (2s pause in catch)
OTM 5
1 power clean + 5 push jerk @50% of 1rm c&j
1min rest
OTM 5
1 power clean + 3 push jerk @65% of 1rm c&j
1min rest
OTM 5
1 power clean + 2 push jerk @75% of 1rm c&j
091124 LAUANTAI
12min AMRAP with partner
6 rope climb
24 cal ski
6 wall walk
24 cal ski
split reps
101124 SUNNUNTAI
BENCHMARK-WOD
"Annie meets Karen"
50 – 40 – 30 – 20 – 10
Wallball
Double under
Sit-up