131123 MAANANTAI
Every 5min for 2 Rounds
A. for time: 500m row
B. for time: 3 rounds of
12 kb swing 24/16
10 toes to bar
each part for time
result is total time spent in A+B+A+B
141123 TIISTAI
Find daily 2RM Back squat (no fails!)
141123 TIISTAI
For time
15 – 12 – 9 thruster 50/35
20 push-up after each set
151123 KESKIVIIKKO
For time:
80/60 Cal ski
70 Burpee pull-up
60 KB deadlift 2 x 24/16kg
50 V-up
161123 TORSTAI
Shoulder press + pushpress
4 x 3+5 @70-90% 1 RM SP
161123 TORSTAI
every 2min for 5 rounds
2-5 wall walk
10 box over jump 70/60
171123 PERJANTAI
(3 rounds
3 tall clean
3 seated box jump
1-2 min rest)
5 sets of
1 squat clean + 1 hang squat clean + 1 front squat
start @70%, add weight as needed
3 x 5 Clean pull @85-90%
171123 LAUANTAI
For reps:
1min rope climbs
1min db squat snatch 22.5/15
2 min rope climbs
2 min db squat snatch
3 min rope climbs
3 min db squat snatch
(accumulate 1min hanging l-sit hold
accumulate 1+1min side plank hold
accumulate 2min plank hold)