Aikataulu
Viikko 50
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
- 8-15 Cal AB
- 8-15 Boxjump
B) 8min EMOM
- 12-20 Wall Ball
- 12-20 Cal Row
C) 8min EMOM
- Max Rep. Lunges
- 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