Tiistai
Kyykky/Tuki:
4×10 Front Squat
10-1 Deadlift 140/100kg
* Sets must be unbroken
* Rest as needed between sets
Lähtöajat:
6.30/7.30/11.00
16.00/17.00/18.00/19.00
Maanantai
Wod:
21-15-9
Medball Clean
200m Run
-5min Cap
21-15-9
Calorie Row
Burpees
-5min Cap
21-15-9
KBS 24/16kg
V-Ups
-5min Cap
Rest 2min between sets
Lähtöajat:
6.30/7.30/11.00
16.00/17.00/18.00/19.00
Sunnuntai
Open Gym kello 13-15
Lauantai
Wod:
”Abbate”
1M Run
21 Clean & Jerk 70/52,5kg
800m Run
21 Clean & Jerk
1M Run
Lähtöajat:
11.00/12.00/13.00/14.00
Perjantai
Voima:
4×6 Narrow Grip Bench Press
4×1 Pause Back Squat
-After each rep perform 10 weighted GHD hip extensions
Lähtöajat:
6.30/7.30
15.00/16.00/17.00/18.00
Torstai
Find max in:
Power Snatch + Squat Snatch
Partner Wod:
60 Power Snatches For Time 65/45kg
-Every minute starts with 5 burpees
Mobility
Lähtöajat:
Wod: 6.30/11.00/16.00/18.00
Mob: 7.30/17.00/19.00
Keskiviikko
Voima:
12 Rounds 20s on, 20s off
A: Ring Dip Support Hold
B: Ring Dip Bottom Hold
Wod:
3 Rounds
10 Power Clean 85/60kg
50 Air Squat
Lähtöajat:
6.30/7.30/11.00
16.00/17.00/18.00/19.00