231023 MAANANTAI
20min AMRAP w/partner
A. 2 rounds of dumbbell "DT" w/ 22.5's/15's
12 db deadlift
9 db hang power clean
6 db shoulder to overhead
B. Row (recovery)
alternate between A & B
(result is the "DT" reps)
241023 TIISTAI
Back squat
5 x 4 @75% + 5kg-10kg
(3 vkon takaiseen lisätään 2,5-5kg)
241023 TIISTAI
"Karen"
For time
150 wallball 20/14
251023 KESKIVIIKKO
2 rounds
3min AMRAP
7 toes to bar
7 kb swing 24/16
2min REST
3min AMRAP
12 sit-up
36 double under
2min REST
261023 TORSTAI
Pushpress
4 x 4 @70-85%
261023 TORSTAI
5 rounds (you go, I go)
10 ring push-up
10 bodyrow
15 back extension
rest while partner completes a round
271023 PERJANTAI
On the minute for 21 min @75% 1rm power clean
1. 3 power clean
2. 2 power clean
3. 1 power clean
(every 3min for 3 rounds
2 tempo front squat @75% (21×1)
5 box jump)
281023 LAUANTAI
For time w/ partner
100 cal row
90 box over jump 60/50
80 cal row
70 box step overs w/ db 22.5/15
60 cal row
50 box step overs w/ dbs 22.5's/15's