MAANANTAI
Back Squat 4×4
15-12-9
Power Snatch
High Box Jump
TIISTAI
Clean 3×3
22-16-10
Front Rack Reverse Lunge
Bar Over -Burpee
KESKIVIIKKO
Push Press 3×4
3 RFT:
25 Thruster
50 Double Under
TORSTAI
Front Squat 4×3
5 RFT:
7 Squat Clean
14 KB Swing
PERJANTAI
Snatch 3×3
10min AMRAP:
2,4,6,8…
Plate Ground to Overhead
Pullup
MAANANTAI Shoulder Press 5×2 Ring Dip 3×9 TAI Support Hold 3x50s 3 RFT: 60 Double Under 20 Hang Clean TIISTAI Back Squat 9×1 10min AMRAP: 10 Burpee 20 Wallball KESKIVIIKKO Clean + Hang Clean + Jerk 5x 1+1+1 6min AMRAP: 18 KB Swing 12 Boxover TORSTAI Muscle Up progression Parimetcon: 10min AMRAP: 6 Burpee 3…
Every 5 Min x 6 24-32 Wallball 12-16 Bar Facing Burpee 6 HsPu 3 DL @80-85% Skaalaa toistoja / painoa niin, että sinulla jää 1-1:30 huilia.
Front Squat 3×12 3 RFT: 20 Pistol Squat 0:30 L-sit 20 1-legged Deadlift
5x Clean & Jerk 2+1 10 RFT: 5 Toes to Bar 5 Burpee-Boxjump
Deadlift 4×4 @85%max (+5-10kg last Week) *Deadstop *Go Every 2:30 Metcon 2 min ON 2 min Off X 6 A. 25 Wallball + Max Rep Squat Clean @60/40 B. 30 KB Swing + Max Rep Burpee Box Jump Overs *Go All Out every Round Tee ensin A. 3X ja sitten B. 3 X
Press Every 90 sec x 3 Shoulder press 3 rep Every 90 sec 3 Push Press 2 rep Every 90 sec x 3 Push Jerk 1 rep Yhteensä 9 settiä *valitse jokaiseen paino tuntuman mukaan *Keskity tekniikkaan TAI Go Heavy! WOD 1 – 2 – 3 – 4 – 5 – 6 – 7 –…