241022 MAANANTAI
Every 2min for 3 rounds
1. 300m/250m row
2. 16 db snatch 22.5/15 +
unbroken set of toes to bar
3. 25-30 wallball
251022 TIISTAI
Back squat
5 – 5 – 5 – 3 – 3
65% – 70% – 75% – 80% – 85%
251022 TIISTAI
Partner workout
3 Rounds
10 sumo deadlift high-pull 42,5/30
10 front squat 42,5/30
rest while partner completes a round
261022 KESKIVIIKKO
20min AMRAP
20 sit-up
15 kb swing 24/16
10 burpee
271022 TORSTAI
Shoulder press
Find daily 5 RM
271022 TORSTAI
For time:
25/18 cal ski
15 pull-up
20 pushpress 60/40
15 pull-up
25/18 cal ski
281022 PERJANTAI
Every 2,5min for 6 rounds of
the following complex:
1 deadlift
1 power clean
1 hang squat clean
1 front squat
start @50% of 1RM power clean,
add weight as needed
(Tabata hollow & arch rock)
291022 LAUANTAI
6min AMRAP
3 wall walk
12 weighted box step-up 22.5/15
291022 LAUANTAI
6min AMRAP
2 rope climb
40 double under