MAANANTAI
5x 3-minute rounds of:
20 push presses 52,5/35kg
Max-rep weighted pull-ups
-2min lepo kierrosten välissä. Vähennä leuanvedon painoa joka kierroksella. Skaalatussa versiossa kuminauhojen lisääminen.
RX:
Miehet 25-20-15-10-5kg
Naiset 10-7,5-5-2,5-0kg
TIISTAI
Parin kanssa:
20 rounds (10/hlö) for time of:
10 back squats 60/42,5kg
10 box over jumps 60/50cm
-1 kierros vuorotellen.
25min cap
KESKIVIIKKO
Kehonhuolto
TORSTAI
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
3 wall climbs
PERJANTAI
Complete as many reps as possible in 7 minutes of:
Bar-facing burpees
LAUANTAI
Complete as many reps as possible in 7 minutes following this pattern:
20 squat cleans, 52,5/35
20 squat cleans, 70/47,5
20 squat cleans, 82,5/55
SUNNUNTAI
Kehonhuolto
Tekniikassa leuanveto.