Aikataulu
Viikko 50

Ma

Ti

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

Ke

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

To

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

Pe

La

  • 10.00-11.00
    BWT Floorwork
    HSPU
  • 11.00-12.00
    Challenge
    WW Event 4

Su

  • 16.30-17.30
    Yoga
    Mobility

Strength

E2M 

10-8-6-4-2-2-4-6-8-10

Deadlift, AHAP

Conditioning

A) 8min EMOM

  1. 8-15 Cal AB
  2. 8-15 Boxjump

 

B) 8min EMOM

  1. 12-20 Wall Ball
  2. 12-20 Cal Row

 

C) 8min EMOM

  1. Max Rep. Lunges
  2. Max Time (60s.) Plank

Mix

A) 10min OTM

1. Strict Press x 5

2. DB Row x  6+6

 

B) 

B1 3min AMRAP ROW

B2 3min AMRAP Burpee Board Jump

B3 3min AMRAP Wall Ball

B4 3min AMRAP Boxjump

 

3min Rest Between A) & B)

1min Rest between b1 & b2 etc…

Strength

(Warm Up & Technique) n.10min

*Empty Barbell

A1. 3 High Pull
A2 3 Muscle Snatch
A3. 3 Snatch balance

A4. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 snatch pull unders
A6. 3 hang (squat) snatches

B) In A 20min Window

Snatch 1RM of the day

 

Conditioning

4 Rounds 

Alternate between A & B

2min ON, 1min OFF and switch

A) 

20 Air squat

15 Top Swing

Max rep Burpees

 

B)

20 Jumps over barbell

15 Thruster 20/15kg

max rep Sit Ups, ( ab-mat)

Mix

E5M  for 25min

2 Rounds Of:

6 lat. Burpees

5 Deadlifts

4 Power Clean

3 Front Squat

2 Thruster

1 STOH

10s. OH-HOLD

Mix

A) 5min EMOM

3 x OHS with 2s. pause in the bottom position

B) 5min EMOM 

1 High Pull + 3 Hang Power Snatch

 

C) 12min EMOM 

1 x Power Snatch, AHAP

Challenge

TBA