Aikataulu
Viikko 46

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
    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