21.01.2018

Maanantai

P1040638

EMOM 15:
1 Snatch

Back Squat:
Heavy 4
*Then 4×2 at the 4RM

Lähdöt:
6.30/7.30/11.00
15.30/16.30/17.30/18.30/19.30

19.01.2018

Lauantai

P6100086

Wod:
5min Amrap
Power Snatches 35/25kg

-5min rest-

5min Amrap
7 Box Jump
7 KBS
7 Push Up

-5min rest-

5min Amrap
10 Wall Ball
5 T2B

-5min rest-

20min to find max weight Bear Complex:
5x
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Lähdöt:

10.00/11.30

18.01.2018

Perjantai

P1060794

Voima:
4RM Deadlift
*Then 2×10 80%

Wod:
3 Rounds
7 Deadlift
7 Hang Power Clean
21/17 Cal Row
-New round every 4min

Lähdöt:
6.30/7.30/15.00/16.00/17.00/18.00

17.01.2018

Torstai

PC160516

Voima:
5×2 Split Jerk

Wod:
20min Amrap
7 Pull Ups
14 Push Ups
21 Squats

Mobility

Lähdöt:
Wod: 6.30/7.30/11.00/15.30/17.30/18.30
Mob: 16.30/19.30

16.01.2018

Keskiviikko

P1040642

Snatch:

5×3 Hang Snatch

Wod:
10min Amrap
1-2-3-4-5-6…
Squat Snatch 60/42,5kg
30 DU

Lähdöt:
6.30/7.30/11.00
15.30/16.30/17.30/18.30/19.30

15.01.2018

Tiistai

P6100232

Wod:
EMOM 10
7 Truster 52,5/35kg
7 C2B

-5min rest-

3 Rounds
20 Burpee Box Overs
10 HSPU

Lähdöt:
6.30/7.30/11.00
16.00/17.00/18.00/19.00

14.01.2018

Maanantai

PC180518

Clean & Jerk:
10 sets
2 Cleans + 2 Jerks

Back Squat:
Find a heavy set of 5
*Then 3×5 90-95%

Lähdöt:
6.30/7.30/11.00
15.30/16.30/17.30/18.30/19.30

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