Tiistai 23.1.2018

3x super set
10+10 seated press, try to hit more weight than last time
30 band pull apart
rest 2min btw sets
____

12x10sec ALL OUT assault bike sent off about 3min

Maanantai 22.1.2018

Every 3min for 21 minutes
Hang squat clean + front squat + tnq squat clean + jerk
*increase weight for each set

AMRAP 6
2-4-6-8-10 etc.
clean & jerk 50/35kg
t2b

Lauantai 20.1.2018

”Linda”
For time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:
1.5x body weight deadlift
body weight bench press
3/4x body weight squat cleans

TC 30

Perjantai 19.1.2018

EMOM 10
a. 15/12 cal row
b. 12 db snatch alt. moderate weihgt, focus on technique

rest 3

EMOM 10
a. 20 sit up
b. 10 hr push up

rest 3

EMOM 10
8 wall ball + 8 burpee (scale reps if needed)

Keskiviikko 17.1.2018

Shoulder press 5×3 AHAP
amrap @70% heaviest 3rep

for quality
3-4 rounds
10 strict t2b / leg raise
15m double kb front rack carry
10 strict pull up

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