Maanantai 8.8.
Voima 6.30 & 8.00
A)
Work up to heavy 10 in Bench press,
then 3x10 @80% of 10rm
B)
Work up to heavy 10 in bent over row,
then 3x10 @80% of 10rm
C)
For quality:
12 minutes:
6+6 External rotation
8 Supported horizontal shoulder abduction
10 Side leg throws
Syke 17.45 & 19.00
Partner workout:
AMRAP 30: 100 Syncro driver squat
80 Burpees
100 Syncro G2O
80m Lunge
100 Syncro Slam ball
80 Sit-ups
- IGYG
Tiistai 9.8.
Voima 16.30 & 17.45
A)
4x Every 3min:
3 DL @70%
3 Horizontal jumps
B)
3x Every 3min:
12 Front rack lunge
C)
10 minutes for quality:
10 Jefferson curls
30s Sorensson hold
Keskiviikko 10.8.
Syke 17.45 & 19.00
AMRAP 15:
Run/jog - Every 90s do 5 squat jumps
Rest 3
AMRAP 15:
No push-up burpees
- Every 90s do 5 V-ups
Torstai 11.8.
Voima 16.30 & 17.45
A) 3x Every 3min: 7 FS + 13 BS @55-65%
B)
AMRAP 5:
Strict pull-ups
- Every time you break 15s Plank
AMRAP 5:
Shoulder press @50%
- Every time you break 15s Wall squat
Perjantai 12.8.
Syke 6.30
EMOM 20:
Bike
Seal walk
Jog
Tire flips
Rest
20 minutes:
Uphill walk w/weigth vest
Lauantai 13.8
WOD 9.00 & 10.15
TiimiWOD löytyy wodconnectista
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