Aikataulu
Viikko 8

Ma

Ti

  • 07.00-07.45
    Cardio
    Inside
  • 11.00-12.00
    Strength
    60 min
  • 17.30-18.30
    BWT - Skill
    Rings
  • 18.30-19.30
    Mix
    60 min
  • 19.30-20.30
    Bootcamp
    Kettlebell

Ke

  • 07.00-08.00
    Mix
    60 min
  • 17.30-18.30
    Weightlifting
    Jerk
  • 18.30-19.30
    Mix
    60 min
  • 19.30-21.00
    OnRamp
    Clean & Jerk

To

  • 07.00-08.00
    Bootcamp
    Kettlebell
  • 11.00-12.00
    Mix
    60 min
  • 17.30-18.30
    BWT - Strength
    Rack
  • 18.30-19.30
    Strength
    60 min
  • 19.30-20.30
    Conditioning
    60 min

Pe

  • 07.00-08.00
    Mix
    60 min
  • 11.00-12.00
    Conditioning
    60 min
  • 17.30-18.30
    Mix
    60 min
  • 18.30-19.00
    Mobility
    It´s good for you!

La

  • 10.00-11.00
    BWT - Floorwork
    Handstand
  • 11.00-12.00
    Challenge
    Open 19.1

Su

  • 16.30-17.30
    Yoga
    Mobility

Strength

20min emom

1. Scapula pull x 3-5
2. Eccentric Bent Over Row x 5
3. Plank 50s.
4. Pull Up/Ring Row x 3-5
5. Rest

Conditioning

a) Karen (12min tc)

150 x Wall Ball

b) 12min (90s. easy, 30s. 80%)

– Row/Assault

4min Break between a & b

 

Mix

8 Rounds of:

5 x Thruster
8 x Pull Up
10 x Sit Ups/V-ups/T2B etc.

*Rest 1 min after each round

Strength

a) 10min e2mom

4 x OHS (Tempo 52X2)
@ 50-60% 1RM

b) 10min e2mom

1 x Snatch Pull
1 x Power Snatch
1 x Snatch High Pull
1 x Hang Squat Snatch

Conditioning

24min emom

1. Row 12-15/9-12cal
2. Top Swing x 15
3. AB-mat x 15-20
4. Box Jump x 10-12
5. Rest

Mix

4*4*3*3 min amraps of:

3 x Squat Clean @60/42,5
6 x Burpee
9 x Barbell Push Up
12 x Air Squat

Try to maintain steady pace.
2min rest between amraps.

 

Mix

”Snatch DT”

5 rounds of:
9 x Snatch Grip Deadlift
6 x Hang Power Snatch
3 x OHS

Challenge

Open 19.1

Will be announced worldwide on Thursday