161023 MAANANTAI
"Air Force"
For Time
20 Thrusters 42,5/30
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
4 Burpees at the top of each minute
(starts with burpees)
171023 TIISTAI
Back squat
5 x 5 @70% + 5kg-10kg
(3 vkon takaiseen lisätään 2,5-5kg)
171023 TIISTAI
4 rounds (you go, I go)
20 reverse lunges w/ plate overhead 15/10
unbroken set of toes to bar
rest while partner completes a round
181023 KESKIVIIKKO
4 rounds
3min AMRAP
3 strict pullup
6 box jump 60/50
9 KB swing 24/16
2min ski (cal)
1min REST
191023 TORSTAI
Pushpress
4 x 6 @60-80%
191023 TORSTAI
6 rounds
5 deficit handstand push-up
20s l-sit hold
1min rest
201223 PERJANTAI
OTM 6
1 power snatch + 1 squat snatch @70-75%
1min rest
OTM 6
1 power snatch + 1 squat snatch @80-85%
(every 3min for 3 rounds
2 tempo front squat @70% (22×1)
5 box jump)
211023 LAUANTAI
Deadlift
3 x 8 @60-70%
211023 LAUANTAI
18 min AMRAP
40 double under / 80 single under
20 sit-up
10 deadlift 100/70