031022 MAANANTAI
Weighted Pull-up 3×3 or
3 sets of strict /
assisted pull-ups
031022 MAANANTAI
4 rounds
in 90s:
5 power clean 60/42,5
10 front squat 60/42,5
AMRAP pull-up / jumping pull-up
90s rest
041022 TIISTAI
Deadlift
6 – 6 – 3 – 2
70% – 80% – 90% – 95%
041022 TIISTAI
3 rounds
6 back squat 60% 1rm
12 db overhead walking lunges
rest while partner completes a round
051022 KESKIVIIKKO
2 rounds
3min AMRAP
500/450m row
AMRAP rower over burpee
3min AMRAP
40 double under
15 sit-up
3min AMRAP
4 wall walk
12 toes to rings
061022 TORSTAI
Pushpress
4 x 4 @70-85%
061022 TORSTAI
5 min AMRAP
10 push-up
12 db one arm shoulder press
071022 PERJANTAI
OTM 12 @40-50% 1rm snatch
1. 9 overhead squat
2. 7 power snatch
3. 5 squat snatch
4. rest
OTM 12 @50-60% 1rm
1. 7 overhead squat
2. 5 power snatch
3. 3 squat snatch
4. rest
081022 LAUANTAI
For time in teams of 3
15 rope climb
90 pistol squat
15 rope climb
120 box jump
15 rope climb
150 wallball
091022 SUNNUNTAI
"Dork"
6 rounds for time of:
60 double-unders
30 kettlebell swings 24/!6
15 burpees