Ma 11.7.
Voima 6.30 & 8.00:
A) 5x every 3 min:
10-8-6-4-2
Pull-ups & Push-ups super set
B)
30 Pull-ups in sets of 3
rest 60s
40 Push-ups in sets of 4
rest 60s
50 T2B in sets of 5
C)
Tabata abs
Syke 16.30 & 17.45:
AMRAP 6 min
3-6-9....
Kahvakuulathrusteri
Ringrow/leuanveto
Lepo 2
AMRAP 6 min
9-12-15...
Situp
Medball over shoulder
Lepo 2
AMRAP 6 min
15-18-21...
Kb swing
Punnerrus
Ti 12.7.
Voima 16.30 & 17.45
A) 5x Every 3 min:
Deadlift
2x4 Paussi polven alla @65%/70% 2x3 @75%
1x2 @80%
B)
In teams of 3 AMRAP 18:
5+5 Single leg good morning
10m Sled push
20s Sorensson hold
- Alternate full rounds
Ke 13.7.
Syke 16.30 & 17.45
"Murph prep 4"
Partner AMRAP 15:
Buy-in: 100 Rig over wall ball
80 Push-ups
60 Pull-ups
Remaining time run with wall ball
- IGYG
Rest 5
AMRAP 15:
30 Air squats
20 Push-ups
10 Pull-ups
200m Run
To 14.7.
Voima 16.30 & 17.45
A) 5x Every 3min:
Front squat
4x5 @65/70/75%/80%
1x10 @55-60%
B1) 3x Every 3min:
5+5 Box step-ups with kb's fr
20-30s FR hold
B2) 3x Every 3min:
10 Shoulder press
10 FR Calf raises
Pe 15.7.
Syke 6.30 & 8.00
35 min AMRAP:
10 V ups
15 Medball squat cleans
20 Ring row
Run 600 meters
Rest 1min
La 16.7.
Tiimitreeniä. Treeni WODconnectissa.
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