Aikataulu
Viikko 8
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