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