Aikataulu
Viikko 46
La
-
10.00-11.00
BWT Floorwork
HSPU
-
11.00-12.00
Challenge
TBA
Su
-
16.30-17.30
Yoga
Mobility
Strength
a) 12min E3mom
3 x Front Squat
b) 12 min E3mom
5 x Back Squat
2min rest between a & b
Conditioning
Tabata (8 x 20/10)
1. Wall Ball
2. DU/SU
3. Ab-mat
4. Row/Assault
2min rest between sections
Mix
FRT, 24min TC
10 down to 1
– Hang Power Clean @ 60/42,5kg
– Pull Up
**10 x V-ups between rounds
Strength
24min AHAP
5 x Jerk @ 50-60%
5 x Jerk @ 50-60%
4 x Jerk @ 60-70%
2-3 x Jerk @ 70-80%
2-3 x Jerk @ 80-90%
1-2 x Jerk @ 90-100%
1-2 x Jerk @ 90-105%
1-2 x Jerk @ 90-110%
Choose either push or split jerk, and stick with it!
Conditioning
40min Amrap, Partner WOD
50 x Partner Over Burpee
100 x T2B/T2R
200 x BarBall
100 x Top Swing
50 x Push-up
Mix
FRT, 20min TC
21 – 15 – 9 – 6 – 3
– Back Squat (60/40kg)
– K2E
– Burpee
Bar must be taken from the ground
Mix
x 8, FRT
7 x Thruster 50/35
25 x DU (50 x SU)
Challenge
TBA