1.4.2015

Parin Kanssa 35 Min Amrap 2000 / 1600 m Row Or Ski (4000/3200 bike) Then rest of the time 30 Partner Wallballs 20 Pull Ups 10 Deadlift @150/110 20 T2B 30 Synchro Burpees To Plate (15+15)

48 min Easy Aerobic work 3 min Erg 3 min Amrap 9 Air Squat 6 Push Up 3 Pull Up 3 min Object Carry 3 min Amrap 9 Sit Up 6 KB Swing 3 HsPu

TIISTAI Front Squat 1RM 10min AMRAP 3,6,9,12… Box Over Jump KB Swing 32/24kg KESKIVIIKKO ”Holleyman” Parin kanssa 30 RFT: 5 Wallball 3 HSPU 1 HEAVY Power Clean -1 kierros vuorotellen 35min cap TORSTAI Bench Press 5×5 12min AMRAP 3 Strict Pullup 6 Pistol Squat – vuorojaloin 12 KB Snatch 24/16kg -vuorokäsin PERJANTAI 40min: 40s ON…

¨Batman ja Robin¨ 30 min Amrap Partner A run 400m – Partner B Amrap Power Snatch @40/30 Partner A run 400m – Partner B Amrap Bar Over Burpee Partner A run 400m – Partner B Amrap Back Squat @50/35 Partner A run 400m – Partner B Amrap T2B *Osat vaihtuu aina juoksun jälkeen *Skaalaa …

Parin Kanssa 35 Min Amrap 2000 / 1600 m Row Or Ski (4000/3200 bike) Then rest of the time 30 Partner Wallballs 20 Pull Ups 10 Deadlift @150/110 20 T2B 30 Synchro Burpees To Plate (15+15)

48 min Easy Aerobic work 3 min Erg 3 min Amrap 9 Air Squat 6 Push Up 3 Pull Up 3 min Object Carry 3 min Amrap 9 Sit Up 6 KB Swing 3 HsPu

TIISTAI Front Squat 1RM 10min AMRAP 3,6,9,12… Box Over Jump KB Swing 32/24kg KESKIVIIKKO ”Holleyman” Parin kanssa 30 RFT: 5 Wallball 3 HSPU 1 HEAVY Power Clean -1 kierros vuorotellen 35min cap TORSTAI Bench Press 5×5 12min AMRAP 3 Strict Pullup 6 Pistol Squat – vuorojaloin 12 KB Snatch 24/16kg -vuorokäsin PERJANTAI 40min: 40s ON…

¨Batman ja Robin¨ 30 min Amrap Partner A run 400m – Partner B Amrap Power Snatch @40/30 Partner A run 400m – Partner B Amrap Bar Over Burpee Partner A run 400m – Partner B Amrap Back Squat @50/35 Partner A run 400m – Partner B Amrap T2B *Osat vaihtuu aina juoksun jälkeen *Skaalaa …

MAANANTAI Clean 4×2 4min AMRAP 10 Front Squat 60/45kg 10 Chest to Bar/Pullup -4min lepo 4min AMRAP 10 Overhead Squat 45/30kg 10 Toes to Bar TIISTAI Pause Front Squat 5×3 5 RFT: 5 Deadlift 120/80kg 10 Bar Over Burpee 9min cap KESKIVIIKKO Bench Press 4×1 20min OTM Parittomat: 30-60 Double Under Parilliset: 10-20 Pushup TORSTAI…