Perjantai

By |2023-01-26T23:39:16+02:00tammikuu 26th, 2023|Treenit|

A. 5-5-3-3
Snatch balance

B. 4 rounds
12 hang power snatch 42,5/30kg
24 wall balls

Torstai

By |2023-01-25T23:09:17+02:00tammikuu 25th, 2023|Treenit|

EMOM 24:
1. 1-2 Rope climbs
2. 40-60 Double-unders
3. 12 Dumbbell snatches 22,5/15kg
4-6. Row for calories

Keskiviikko

By |2023-01-25T23:05:28+02:00tammikuu 25th, 2023|Treenit|

A. Shoulder press
Build to a heavy 5 @ RPE 9
*then 3×5 85-90%

B. AMRAP 9:
9 thrusters 42,5/30kg
9 chest-to-bars
9 burpees

Tiistai

By |2023-01-24T00:01:24+02:00tammikuu 24th, 2023|Treenit|

A. Pull-Up practice

B. EMOM 15:
1. 2-3 wall walk
2. 15 v-ups
3. 15/12 cal row

Maanantai

By |2023-01-22T22:43:47+02:00tammikuu 22nd, 2023|Treenit|

A. Front squat
Build to a heavy 3 @ RPE 10

B. For time:
21-15-9-6-3
Front squat 60/42,5kg
Bar over burpee

Lauantai

By |2023-01-22T22:42:43+02:00tammikuu 22nd, 2023|Treenit|

”MARK & DENNIS”

8 Rounds for Time (with a Partner)
4 Box Jumps (each) (85/70 cm, switch every rep)
18 Deadlifts 110/75 kg / Hang Hold*
7 Synchronized Bar Facing Burpees
36 Wall Ball Shots (20/14 lb, switch every 6 reps)

*While one athlete performs the Deadlift, the other hangs from the Pull-Up Bar. Switch as necessary.

Time Cap: 40 minutes

Perjantai

By |2023-01-19T22:24:19+02:00tammikuu 19th, 2023|Treenit|

A. Deadlift
Build to a heavy 1 @ RPE 10

B. AMRAP 7:
7 overhead squats 42,5/30kg
7 chest-to-bar pull-ups