Torstai 16.8.2017

40min for quality

3 skin the cat
5 wall climb
15 db/kb box step over 24/20″ 2×24/2x16kg
6 turkish get up 24/16kg
400m easy jogging

Tiistai 15.8.2017

Shoulder mobility

for quality

3 rounds
10 ttb
20 single leg kb romanian deadlift 10/10 24/16kg
30 kb side crunch 15/15 24/16kg

EMOM 8
a. 20 sit up
b. max burpees

Maanantai 14.8.2017

Teams of 2
AMRAP 8
16kb swing 24/16kg
8 strict pull up

rest 4min

AMRAP8
8 burpee box step over
8 box dip

rest 4min

AMRAP 8
8 db snatch alt. 25kg/35p
8 v-up

full rounds before switch

Sunnuntai 13.8.2017

5x run
400m moderate hard
200m easy jogging
200m moderate hard
200m easy jogging
rest 1 min

Juoksu tapahtuu ahmon kentällä ja siihen on 2 lähtöä klo 10 ja 11. Ottakaa omia sykemittareita/kelloja mukaan, niin on helpompi kellottaa kokonaisaika ja mittailla levot 🙃

Perjantai 11.8.2017

push press heavy single in 10 min
____

12-9-6
Power Cleans 42.5/30
Pull ups

Rest 2 min

9-6-3
Power Cleans 60/42.5
Chest to Bar

Rest 2 min

6-4-2
Power Cleans 80/60kg
Bar Muscle ups

« Vanhemmat artikkelit