MAANANTAI
Yläpelti voimoo
3x6
Pull down suorilla käsillä
Otm90sek x 12
8 Muscle clean + shoulder press
8 Ring row
8 ring pushup
+ masu
TIISTAI
Metcon
2x
5min amrap
20cal Row
20 kb hang power clean 24/16
Me Wallball
3min rest
5min Amrap
20 Front rack lunge 24/16
20 Kb stoh 20/12
Me aidan yli hyppy
KESKIVIIKKO
Koronatiedote 9.9.2020 (klo 11.20)
Peruskunto hikoilu 50min
TORSTAI
9:30 Huolto
16:00 Huolto
17:00 RästiWod (ma / ti / ke)
18:15 Huolto
19.15 Huolto
PERJANTAI
First:
Find heavy 3
Front Squat
Then:
Do 4 sets of front squat 1 rep (4sek stop at bottom) with same weight.
Do:
30 Hip extensios
(15-20 scaled)
LAUANTAI
Team intervals
Teams of 3
20sek relay for 30min emom
1) wallball 6/4
2) hang power snatch 30/20kg
3) abmat sit-up
4) bar over jump
5) shuttle run
SUNNUNTAI
Olympic lifting
Overhead squat and snatch
Do 30-40 Ghd Sit-ups (20-25 scaled)
