Aikataulu
Viikko 34
Huom! Aamutreenit Pyrkällä

Ma

  • 07.00-08.00
    Mix
    Pyrkkä
  • 17.30-18.30
    Strength
    60 min
  • 18.30-19.30
    Conditioning
    60 min

Ti

  • 11.00-12.00
    Strength
    60 min
  • 17.30-18.30
    BWT
    Rings
  • 18.30-19.30
    Mix
    60 min
  • 19.30-20.30
    Kettlebell
    BootCamp

Ke

  • 07.00-08.00
    Mix
    Pyrkkä
  • 17.30-18.15
    Mix
    45 min
  • 18.30-19.30
    Free Class
    Kassari

To

Pe

  • 07.00-08.00
    Mix
    Pyrkkä
  • 17.30-18.30
    Mix
    60 min
  • 18.30-19.00
    Mobility
    Swole & Flexy

La

  • 11.00-12.00
    Challenge
    Pyrkkä

Su

Strength

a) 7,5min e90s
5 x Strict Press

b) 7,5min e90s
5 x Push Press

c) 7,5min e90s
4 x Push Jerk

d) 7,5min e90s
4 x Split Jerk

2min rest/time to increase load between movements. 

Conditioning

a + b + a + b

a) 7min Amrap
Row/assault

b) 7min Emom
5 x Pull Up
10 x Push Up
15 x Air Squat

Scale for 3/6/9 if necessary.

2min rest between sets

Mix

a) 10min Skill Work

Toes 2 Bar/Kipping Pull Up/Chest 2 bar

b) FRT, 20min TC

15-13-11-9-7-5-3-1

SDHP @42,5/30kg
T2B

**5 Pull Ups between each round (35 total)

Strength

a) 12min e3mom

8 x Back Squat @ 70-75%

b) 16min e4mom

5 x Front Squat

Try to find out a weight that you´ll be able to complete each round. Minor adjustment (+2,5-5kg) is ok. Same weight for a & b.

Conditioning

Death By…

                 …Burpees

Mix

For Time, 20min TC

21 Power Snatches (40/25)
21 Burpees Over Barbell

**REST 2 MINUTES**

15 Power Snatches (45/30)
15 Burpees Over Barbell

** REST 2 MINUTES**

9 Power Snatches (50/35)
9 Burpees Over Barbell

Mix

Bear Complex

7 unbroken rounds of:
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x BTN Push Press

x 5

Add weight between each round

Challenge

TBA