Perjantai 23.6.2017

7×3 position snatch @60%
– high hang
– above knee
– below knee
____
1.5 x tabata burpees(12 rounds)

Torstai 22.6.2017

Deadlift 3×10 no tng no belt add 5-10kg from last week

Amrap 6
3-6-9-12-15-18-21…
ohs 42.5/30
t2b

3 rds Accessory circuit:
20-30 reverse hyper
20-30 ghd sit-up / v-up
1 min double kettlebell front rack carry

Tiistai 20.6.2017

”Whitten”
5 Rounds For Time
22 Kettlebell Swings 32/24
22 Box Jumps 24/20
400m Run
22 Burpees
22 Wall Ball Shots 20/14

Maanantai 19.6.2017

easy condition
EMOM40
a. 12/9 cal row
b. 3 strict hspu
c. 12/9 cal row
d. 1 rope climb

Sunnuntai 18.6.2017

A osio

00:00-8:00
8 min amrap
20 kaloria soutu
10 rover over burpee
10 käsilläseisontapunnerrus
1min tauko
08:00-09:00

B osio
09:00-15:00
6 min
5 thruster

Yleinen ja masters 35
Miehet: 60/70/80/90/100 (ME)
Naiset: 45/52,5/60/65/70
Masters 40
Miehet: 50/57,5/65/72,5/80
Naiset: 35/42,5/50/55/60
Masters 50
Miehet: 45/52,5/60/65/70
Naiset: 30/35/40/42,5/45
3min tauko
15:00-18:00

C osio
18:00-28:00
10 min amrap
Tempaus 10
Chest to bar leuanveto 20
Wall ball 30
Tuplanaruhyppy 40

Painot:
Yleinen ja masters 35: 60/40
Masters 40: 50/35
Masters 50: 45/30
Masters 50: C2b -> Leuka

Skaalattu sarja
A osio
00:00-08:00
8min amrap
20 kaloria soutua
10 rover over burpee
10 Kahvakuulatempausta 24/16

1min tauko
08:00-09:00

B osio
09:00-15:00
6min amrap
5 thruster
45/52,5/60/65/70
30/35/40/42,5/45

3min tauko
15:00-18:00

C osio
18:00-28:00
10min amrap
10 rinnalleveto 60/40
20 leuanveto
30 wall ball
40 naruhyppy

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