11.09.2017

Tiistai

P6100023

Run Conditioning:
4x400m Run
-90s rest between sets

Wod:
4 Rounds
15 Deadlifts 100/70kg
15 Box Jumps
-3min rest between rounds

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

10.09.2017

Maanantai

DSC_0892

Voima:
1RM Squat Stance Deadlift

Heavy set of 5 Front Squat

3×8 Good Morning

5min banded Hamstring Curls

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

09.09.2017

Sunnuntai

DSC_0094

Open Gym kello 13-15

08.09.2017

Lauantai

DSC_0188

Wod:
60min Amrap
5m HS Walk
10 Single-arm KB C&J 24/16kg
50 Walking Lunges with KB
10 V-Ups
20 Box Step Ups
200m KB Farmer Carry

Lähtöajat:

10.00/11.30

07.09.2017

Perjantai

P6100081

Wod:
10min Amrap of “Cindy”
-EMOM 5 T2B

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

06.09.2017

Torstai

P5300499

Voima:
Deficit Snatch Pull heavy set of 5

Wod:

10-1
Snatch High Pull
Power Snatch

Mobility


Lähtöajat:

Wod: 6.30/7.30/11.00/16.00/18.00
Mob: 17.00/19.00

05.09.2017

Keskiviikko

P6100047

Voima:
1RM Z-Press

3×8 Z-Press

Find a heavy set of 5 Weighted Pull Up

3x Max reps Bent Over Row

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

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