Tämä tuleva viikko on kevennetty osittain metconien ja maastavetojen osalta.
Monday
Deadlift 3 x 12 (max 50% of 1RM, keep it light)
Metcon:
3 rounds for quality
200m row
12 deadlifts 70/45
21 box jumps
Tuesday
Back squat: 6 x 70%, 6 x 80%, 3 x 90%, 2 x 95%
Front squat: 5 x 65%, 4 x 75%, 4 x 80%, 4 x 80%
Metcon:
AMRAP 8
15 wallballs
30 split jumps
15 KBS 24/16
Wednesday
HSPU / planking 5 x 8 + 30s (do as a superset)
Metcon:
10! not for time, perfect reps:
power clusters 40/30
T2B / V-UPs
Olympic: Power clean + jerk
Thursday
Chelsea 30 minutes (not EMOM):
5 pull ups
10 push ups
15 air squats
(easy pace)
Friday
Back squat: 4 x 75%, 4 x 80%, 4 x 80%, 4 x 80%
Front squat: 5 x 60%, 5 x 65%, 5 x 70%, 5 x 70%
Metcon:
AMRAP 12
8 front squat 40/30
8 strict pull ups
8 burpees
Saturday
Team WOD 11:00, open doors 12-14.
Sunday
Open doors 14-16. Smash 16->