Aikataulu
Viikko 26
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

  • 17.30-18.30
    BWT - Strength
    Rings
  • 18.30-19.30
    Mix
    60 min

Ke

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

To

  • 17.30-18.30
    BWT
    HS Walk
  • 18.30-19.30
    Strength
    60 min
  • 19.30-20.30
    Conditioning
    60 min

Pe

  • 07.00-08.00
    Mix
    Pyrkkä
  • 17.30-18.30
    Mix
    60 min

La

  • 11.00-12.00
    Challenge
    TBA

Su

Strength

a) 10min Amrap
Strict Pull Up

b) 10min Emom
1. 20-30s Pull Up Hold
2. 8 x Bent Over Row

Conditioning

4 x 5 min emom

1. Row x 250/200m
2. Wall Ball x 15
3. Abmat x 20
4. Top Swing x 15

2min rest between sets

 

Mix

”Sikakyykky”, 40min TC

Start by doing 20reps with weight X. Descending ladder by 1´s, increase weight each round if possible.

For Example: 
1st round: 20reps @ 20kg
20th round 1 rep @ 115kg
(5kg increase on every round)

Strength

a) 5min Emom
1 x Hang Clean
3 x Push Press

b) 5min Emom
1 x Power Clean
2 x Jerk

c) 5min Emom
1 x Squat Clean
1 x Jerk

Add weight for each 5min set. 2min rest between sets.

Conditioning

With a running clock (w/Partner)

0-6 min 100 x Wall Ball
6-11 min 80 x Burpee
11-15 min 60 x T2B
15-18 min 40/32cal Row/Assault
18-20 min 20 x Devils Press

Mix

“Cindy”

20min amrap of:
5 x Pull Up
10 x Push Up
15 x Air Squat

Mix

For Time
21 – 15 – 9 – 6 – 3

Hang Cleans 52,5/37,5kg
Wall Ball

 

Challenge

TBA