19.10.-23.10.2015
MAANANTAI
Ring Skills
8min AMRAP:
6 Handstand Pushup
8 Burpee
TIISTAI
Back Squat 8-8-6-6
10 Toes to Bar
60 Heavy KB Swing
20 Knees to Elbow
40 Heavy KB SWing
30 Situp
20 Heavy KB Swing
KESKIVIIKKO
Power Clean 4×6 (Touch ’n go)
3 rounds
1min Max reps Box Jump
1min Max reps Wallball
1min Max reps KB Snatch (vuorokäsin)
1min Lepo
TORSTAI
Weighted Pullup 5×5
9-7-5
Heavy Thruster
Muscle Up / Pullup
PERJANTAI
3:n hengen joukkueissa:
6min AMRAP:
Max reps Power Snatch 45/30kg
-3min lepo
7min AMRAP:
50 Power Clean 55/35kg
30 Bar Over -Burpee
-3min lepo
8min AMRAP:
Max reps Front Squat 55/35kg
-3min lepo
9min AMRAP:
30 Shoulder to Overhead 45/30kg
40 Pushup
50 Air Squat
-Jokaisessa AMRAPissa 1 tekee, 2 lepää. Toistot saa jakaa miten haluaa.