Aikataulu
Viikko 26
Huom! Aamutreenit Pyrkällä
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
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