Ma 18.7
(Norssin tekonurmea puhdistetaan -> treeni pidetään kampuksen kentällä, liikuntetieteellisen vieressä oleva kenttä)
Voima 6.30 & 8.00
A) 4x Every 3min:
12-10-8-6
Superset pull-ups + push-ups
B)
20min:
10 Biceps with band
10 Triceceps with band
10 Banded pull aparts
- Alternate full rounds with partners
C)
Tabata abs
Syke 16.30 & 17.45
4 x 6 min work / 2 min rest
A) 6 min AMRAP
I go you go:
Run 300 m
Hold plank while other runs
b) 6 min AMRAP:
I go you go:
20 burpee + medball over the obstacle
30 lunges with medball
Ti 19.7
Voima 16.30 & 17.45
A) 4x Every 3 min:
Deadlift
1x4 Paussi polven alla @65%/70% 2x3 @75-80%
1x2 @85%
B)
In teams of 3 for 18min:
10 Romanian deadlift
10m Sled push (Heavy)
- Alternate full rounds
Ke 20.7
Syke 16.30 & 17.45
"Murph prep 5"
30 min:
1600m run around Harju
rest 3 min
AMRAP 10 min:
- 5 pullups
- 10 KB pushpress (5+5)
- 10 KB squats
rest 3 min
AMRAP to the end:
- Run 200m
- 10 pushups
To 21.7
Voima 16.30 & 17.45
A) 5x Every 3min:
Front squat
3x5 @70/75/80%
1x3 @85%
1x10 @55-60%
B1) 4x Every 2min:
4+4 Box step-ups with farmer carry
B2) 4x Every 2min:
10 Push press
Pe 22.7
Syke 6.30 & 8.00
EMOM 20:
Bike
Slam ball
Run
No push up burpees
Rest
EMOM 20:
Tire flips
Pinch grip carry
Sled drag
D-ball to shoulder
Rest
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