Monday

L1: Goblet squat 3×8, front squat 5×2, back squat 5×2

L2: 3×70%, 3×80%, 3+ 90%

Metcon:
6 rounds for time
8 power snatch 40/30
8 front squat
8 burpee over bar

Tuesday

Press 5×3 (heavy, no misses)

Wide push ups 3xME

Metcon:
2-4-6-8-10
Power clusters 50/35
Strict C2B

Wednesday

HSPU, pistols, DU technique work. Pick your weakness and practice for 25mins.

Metcon:
AMRAP 10
5 HSPU
10 pistols
20 double unders

Olympic: clean&jerk

Thursday

WOD (S):

50 KBS 24/16
100 wall balls
150 DU

Everytime you break do 5 burpees. No need to do burpees when changing movement.

KELA:n vuoro klo 20-21. (open gym käytettävissä tähän aikaan normaalisti)

 

Friday

Weighted pull ups 8×2 heavy / assisted

HEAVYMETAL FRIDAY
AMRAP 20
1 deadlift bw/75% bw
1 box jump
2+2, 3+3…

Saturday

Team WOD 11:00, open doors 12-14.

Sunday

Open doors 14-16.