Lauantai
EMOM 10: 1. 1 squat clean + jerk 2. 10 toes-to-bars + Rest 5:00 + EMOM 10: 1. 2 power clean + jerk 2. 10 pull-ups + Rest 5:00 + EMOM 10: 1. 4 thrusters [...]
Perjantai
A. Deadlift Build to a heavy 3 @ RPE 9 B For time: 90 kettlebell swings 24/16kg 70 abmat sit-ups 50 push-ups 30 wall balls 10 reverse burpees
Torstai
A. Bar muscle-up practice B. AMRAP 15: 8 strict pull-up 12 box step-up 1x22,5/15kg 16 dumbbell snatch 22,5/15kg
Keskiviikko
A. Front squat Build to a heavy 5 *then 3x5 85-90% B. Front rack kb reverse lunge 2x10+10 C. Core 3 sets: 20 heel over object 30 weighted russian twist -Rest as needed
Tiistai
Handstand push-up practice 2-2-2-2minute intervals: 10 bar over burpees 12 SDHP 52,5/35kg Max reps OHS 52,5/35kg *Rest 1:00 between
Maanantai
A. Power clean & jerk 2+1 RPE 7 2+1 RPE 8 2x1+1 RPE 8,5 1+1 RPE 9 1+1 RPE 9,5 1+1 RPE 10/10 B. AMRAP 10: 10 HSPU 10m HS walk 35 double-under
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