Tuleva viikko on DELOAD viikko. Syksyn aikataulu astuu voimaan 31.8, julkaisemme sen ensi viikolla. Suurimmat muutokset painottuvat olympic weightlifting tunteihin ja torstain aikatauluun.

Monday

HBBS (focus on speed and depth)
5×40%
5×50%
5×60%
5×70%

Metcon:
“NANCY”
5 rounds for time
400m run
15 overhead squats* (40/30kg)

*Scale to backsquats

Tuesday

Alternating EMOM 8:
Even: 4-8 strict pull ups
Odd: 4-8 strict hspu (10-15 push ups)

Metcon:
21-15-9
Wallballs
Burpees
KBS 24/16

Wednesday

Front squat (focus on speed and depth)
5×40%
5×50%
5×60%
5×70%

Metcon:
30 pull ups
300 double unders
3000m run

Thursday

Olympic weightlifting: squat clean / Mobility&Movement

Friday

Metcon:
20 min amrap
20 thrusters 30/20kg
20 pull ups
20 burpees

Saturday

TEAM WOD klo 11, open doors 12-14

Sunday

Open doors 13-16