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Monday

Push jerk or split jerk 2RM; then 3×2 – 90%

Strict press 3×8

Metcon:
21- 15- 9
Hang power clean 60/40
Burpee over bar

Tuesday

Gymnastics conditioning:
E3MOM for 27mins
1: 1-2 rope climbs + 15 burpee box overs
2: 10 T2B + 10 DB/KB snatch + 20 back extensions
3: 10 ring dips + 30 wall balls

Metcon:
AMRAP 7
15 air squats
10 KBS 24/16
5 pull ups

Wednesday

Squat stamina:
EMOM11
1: 10 x back squats 50%
2: rest
3: 3 x back squats 75%
4: rest
5: 10 x back squats 50%
6: rest
7: 3 x back squats 75%
8: rest
9: 10 x back squats 50%
10: rest
11: 3 x back squats 75%

Metcon:
AMRAP 20
400m run
10 pull ups
15 thrusters 35/25

Olympic: power clean + push jerk

Thursday

Pick one:
EMOM 40:
1: 10 HSPU
2: 20 wall ball
3: 40 DU
4: rest

1: 5 HSPU
2: 15 wall ball
3: 30 DU
4: rest

1: 10 strict push ups
2: 10-15 wall ball
3: 50 single under
4: rest

Friday

Barbell conditioning:
Every 90s for 9 mins
8 hang power clean
10 front rack lunges
(you pick the weight)

Metcon:
4 rounds for time
5 front squats 70/50
10 T2B
15 KBS 32/24

Saturday

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

Sunday

Käynti vain avainkoodilla klo 6 – 22. (alustavasti heinä- ja elokuun ajan). Erikoistunneista ilmoitetaan täällä viikkokohtaisesti.

 

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