051123 SUNNUNTAI
Sunday Smash
"Annie"
50 – 40 – 30 – 20 – 10
double under
sit-up
051123 SUNNUNTAI
SUNDAY SMASH
"Alexander"
5 Rounds
31 back squat 60/42,5
12 power clean 85/60
061123 MAANANTAI
"Tabata This!"
Tabata row (cal)
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up
The Tabata interval is 20s of work followed by 10s of rest
for 8 intervals. For this workout, your Tabata score is the
least number of reps performed in any of the 8 intervals.
071123 TIISTAI
7min AMRAP
5+5 pistol squat
10 kb russian swing 32/24
(Alkuun
3 rounds for quality
10 hip thrust
8+8 one legged kb deadlift
10 front rack reverse lunge
6 strict toes to bar)
081123 KESKIVIIKKO
4 rounds
30s (legless) rope climb
90s rest
30s ring dip
90s rest
30s db press
90s rest
091123 TORSTAI
(practise double crossovers / crossovers / double unders)
4 rounds
2,5min AMRAP
50 double under
15 wallball
2,5min AMRAP
easy skiing
result is the reps accumulated in the first amrap (du&wb)
101123 PERJANTAI
every 90s for 6 rounds
1. 1 power clean + 3 split jerk
2. 1 power clean + 2 split jerk
3. 1 power clean + 1 split jerk
start @60% 1 rm c&j, add weight every 2 rounds
111123 LAUANTAI
(practise inverted burpee)
For time with partner
90 – 60 – 30
power snatch 42,5/30
box jump 60/50
perform 30 handstand push-up after each round