160924 MAANANTAI
Every 2min for 4 rounds
A.
10 power snatch 42.5/30
10 overhead squat 42.5/30
B.
10 pull-up
10 target burpee
alternate between a&b
170924 TIISTAI
Back squat (wave 2)
5 x 5 add 2,5-5kg to last wave
(last wave: @75-80 % of 3rm)
170924 TIISTAI
4 rounds (4R for both)
15 double kb deadlift 32's/24's
12 russian swing 32/24
9 goblet squat 32/24
rest while partner completes a round
180924 KESKIVIIKKO
Partner J.T
42-30-18 reps for time of:
Handstand push-ups
Ring dips
Push-ups
split reps
190924 TORSTAI
5 rounds for repetitions
1min row
1min sit-up
1min shuttle run (1 rep = 7m)
1min toes to rings
1min rest
190924 TORSTAI STRENGTH
Wendler week 1
Deadlift 5 – 5 – 5+ @65-75-85% +2,5-5kg
laske painot: 1RM x 90%
190924 TORSTAI STRENGTH
Wendler week 1
Bench press 5 – 5 – 5+ @65-75-85% +2,5-5kg
laske painot: 1RM x 90%
200924 PERJANTAI
Pause clean pull + pause clean
4 x 1+2 @30-45%
Hang clean pull + hang clean
3 x 1+3 @50-60%
Low hang clean pull + low hang clean
3 x 1+2 @60-70%
Clean pull + clean
3 x 1+1 @70-80%
210924 LAUANTAI
2 rounds
4min AMRAP
2 rope climb
60 double under
2min REST
4min AMRAP
6 one arm devils press 22.5/15
12 box step overs w/ db 22.5/15
2min REST
220924 SUNNUNTAI
"Filthy Fifty"
For time
50 Box jump 24/20″
50 Jumping pull-ups
50 Kettlebell swings 16kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press 20/15
50 Back extensions
50 Wall ball 20/14
50 Burpees
50 Double unders