Keskiviikko 20.2.2019

8x2min amrap
row 18/15cal
12 wall ball 20/14p
db ohs 22.5kg/35p

rest 2min between rounds

Tiistai 19.2.2019

E2MOM for 10 rounds
power clean + front squat
1-2 5+5
3-4 4+4
5-6 3+3
7-8 2+2
9-10 1+1

build weight across sets. try to go unbroken. Last sets should be heavy!

3 rounds accessory workout
30s wall squat
30s db/kb koblet squat n.16/12kg
30s wall squat

rest 1:30 between rounds

Maanantai 18.2.2019

Push Jerk from rack:
Build to a Heavy Set of 3 in 15min

AMRAP 15:
60 Du
30 kb swing 24/16kg
10 Push Jerks 70/50kg

Lauantai 16.2.2019

Talvikarkelot 3
LAJI 3

3.1

0:00-10:00

Soutu 2000m/1600m split as desired (karkeloista poiketen pari soutaa yhellä soutulaitteella kertaalleen 2000/1600m)

3.2

10:00-40:00
Aikaa vastaan:
120 Seinäpallo
100 Pari istumaannousu
80 cluster
60 Parin yli burpeeta

Tulos: aika

Perjantai 15.2.2018


Shoulder / upper back mobility

32min for quality
1-3 skin the cat
5+5 turgish get up
15 ring row
15 ohs with plate 15/10kg
10 renegade rows (push up, db row right, push up, db row left = 1 rep)

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