230924 MAANANTAI
14 rounds for time
5 toes to bar
4 deadlift 60/42,5
3 hang power clean 60/42,5
rest while partner completes a round
You go, I go. Full rounds
Both do 14 rounds
240924 TIISTAI
Back squat (wave 2)
5 x 4 add 2,5-5kg to last wave
(start: @80-85 % of 3rm)
240924 TIISTAI
4 rounds for quality
8 back rack reverse lunges 70/50
6 box jump 75/60
rest while partner completes a round
250924 KESKIVIIKKO
10-9-8-7-6-5-4-3-2-1 db bench press 22,5's/15's
unbroken set of strict pull-ups after each round
rest as needed
260924 TORSTAI
6min AMRAP
18 db one arm hang squat clean 22.5/15
3 wall walk
260424 TORSTAI
6min AMRAP
12 wallwall 20/14
12 weighted sit-up 20/14
260924 TORSTAI
STRENGTH
Wendler week 2
Deadlift 3 – 3 – 3-+ @70-80-90% +2,5-5kg
laske painot: 1RM x 90%
260924 TORSTAI
STRENGTH
Wendler week 2
Bench press 3 – 3 – 3+ @70-80-90% +2,5-5kg
laske painot: 1RM x 90%
270924 PERJANTAI
Pause snatch pull + pause snatch
4 x 1+2 @40-50%
Hang snatch pull + hang snatch
3 x 1+2 @55-65%
Low hang snatch pull + low hang snatch
3 x 1+1 @70-80%
Snatch pull + snatch
3 x 1+1 @80-90%
280924 LAUANTAI
A.
Every 5min for 4 rounds
30/25 cal row
20 kb swing 24/16
10 burpee
280924 LAUANTAI
B.
5 rounds
20s v-up
10s rest
20s back extension
10s rest
290924 SUNNUNTAI
"The Seven"
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters 60/42,5
7 Knees-to-Elbows
7 Deadlifts 110/75
7 Burpees
7 Kettlebell Swings 24/16
7 Pull-Ups