16.-20.11.2015
MAANANTAI
Thruster 5×3
8min AMRAP:
5 Snatch
10 Bar-Over Burpee
Painonnostossa rinnalleveto
TIISTAI
Pullup 5×2
6 rounds:
10 Handstand Pushup / Pushup
15 Wallball
20 KB Swing
-Lepää 1min jokaisen kierroksen jälkeen. Pyri suorittamaan jokainen kierros samaa vauhtia.
(20min cap)
KESKIVIIKKO
Deadlift 3×6
14min, 0:30 ON, 0:30 OFF (7 rounds)
Boxover
Toes to Bar
TORSTAI
Hang Clean 2RM
Tabata (8x20s ON, 10s OFF)
Pullup / Ring row
-2min lepo
Hollow Rock
PERJANTAI
Kolmen hengen joukkueissa:
7min AMRAP:
50 Power Clean 50/30kg
50 Power Clean 65/40kg
Max reps Power Clean 80/50kg
-3min lepo
7min AMRAP:
50 Shoulder Press 30/20kg
50 Shoulder Press 40/25kg
Max reps Shoulder Press 50/30kg
-3min lepo
7min AMRAP:
50 Back Squat 60/40kg
50 Back Squat 80/50kg
Max reps Back Squat 100/60kg