MAANANTAI
Back Squat 4×4
15-12-9
Power Snatch
High Box Jump
TIISTAI
Clean 3×3
22-16-10
Front Rack Reverse Lunge
Bar Over -Burpee
KESKIVIIKKO
Push Press 3×4
3 RFT:
25 Thruster
50 Double Under
TORSTAI
Front Squat 4×3
5 RFT:
7 Squat Clean
14 KB Swing
PERJANTAI
Snatch 3×3
10min AMRAP:
2,4,6,8…
Plate Ground to Overhead
Pullup
Snatch Complex Or Snatch Technique 1 Power Snatch + 1 Low Hang Squat Snatch Every 90 sec x 6 rounds *Keskity tekniikkaan *Lisää painoa tuntuman mukaan Snatch Pull 3×3 @100-110% Snatch WOD 5 Rounds 5 Ohs 10 Push Ups 15 KB Swing 12 min Cap
4 x 5 min Amrap 4 x 5 min rest 5 min Amrap 10 Air Squat 5 Push UP 5 min rest 5 min Amrap 5 Power Clean @52.5 / 35 5 Stoh 5 min rest 5 min Amrap Deadlift @80/60 Box Jump 2,2,4,4,6,6,8,8, etc 5 min rest 5 min Amrap Bar Over Burpee
Deadlift 3@80% 2@85% 2@90% 1+@92.5-95% Shoulder Press 3×3 @85% 1 min on 1 min off x 5 Rounds Max reps Squat Clean @50% @60% @70% @80% @85-90%
50 min Max Cal Erg Every 5 Min Osio 1 20 Sit Up 15 Box Over 10 Push up Osio 2. 4 kierrosta 3 Deadlift + 3 Hang Power Clean + 3 Stoh @40%-50Push Press maksimista Treeni alkaa osiolla 1. – – – > loppuaika Erg … 5min kohdalla osio 2….loppuaika Erg….. Osio 1 jne……
MAANANTAI Clean Pull + Hang Clean -etsi raskas 40 Wallball 40 KB Squat 30 Wallball 30 KB Clean & Jerk – vuorokäsin 20 Wallball 20 KB Snatch – vuorokäsin 14min cap TIISTAI 3x (12min) 30s Max reps Pushup 30s lepo 30s Max reps V-Up 30s lepo 30s (weighted) Back Hold on Boxes 1:30 lepo 3x…
Partner Wod You Go I Go 38 Min Window 50 kierrosta (25 per nenä) 5 Heavy Wallball @12/9 3 Chest To Bar / Pull Up / Jumping Pull Ups / Ring Rows 1 Power Clean @90/70 (scale to 75-80% Max) Buy Out 50 Deadlift @Power Clean Weight *Scale wallball normal wallball jos tarve *Tavoite saada…