Keskiviikko 27.7.2016

Rest day
____
18-19 Ruokareseptienvaihtotunti. Tuo tullessasi n. 5 lempireseptiäsi.

Tiistai 26.7.2016

5-5-5-5-5 thruster AHAP
____

3 RFT
7 thruster @60% 5 rm
7 deadlift, same weight than thruster
7 bar over burpee

Maanantai 25.7.2016

Back squat 3 RM (without belt)

Fitness

7 RFT
1 short distance run
1-2-3-4-5-6-7
Power Clean 60/40kg
10 cal Row

Performance

7 RFT
1 short distance run
1-2-3-4-5-6-7
Power Clean 90/70kg
10 cal row

Sunnuntai 24.7.2016

AMRAP 20
6 deadlift 100/60kg
7 burpee pull ups
10 Kettlebell swings 32/24kg
Run 1 sprint run
____

For Time
9-15-18-21
Thrusters 30/20kg
push ups

Perjantai 23.7.2016

EMOM 30
Fitness
1 min: 2x power snatch, AHAP, climping
2 min: 6 pull ups

EMOM 30
Performance
1 min: 2x Squat Snatch, AHAP, climping
2 min: 6 C2B

Torstai 21.7.2016

For 20 minutes Rowing calories

0:45 sek on, 1:15 Off. Result is total calories

Fitness
AMRAP8
20 weihgted sit up 45/35p
15 Wallball 20/14p
10 ball over burpee

Performance
AMRAP8
20 TTB
15 Wallball 20/14p
10 box over burpee

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