Seuraavan viikon ohjelmointipohja
- MA Deadlift + deadlift metcon
- TI AMRAP upper body
- KE 3RM Clean & Jerk + AMRAP x 7 MINUTES
- TO AEROBISET
- PE condition w/partner
- LA AMRAP + SKILLS
”RYTKY”
*WARM UP*
2 rounds:
- 10 Romanian DL
- 5 Hang Muscle Clean
- 10 Push press
- 10 Up and down
- 15 Air Squats
- 400/300 m row
PARTNER WORKOUT
IN TEAMS OF 2…
20 ROUNDS FOR TIME
- 6 Wall ball (30-20/20-14lbs)
- 6 Push jerk/press** (135/95) (115/75) (95/55)
- Assault bike Cal (10/7)( 8/5)
**barbell from the ground
*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete
completes 10 rounds.
Today’s Workout should be a SPRINT! Move FAST and hold onto the barbell!
Choosea weight on the Push jerk that you and your partner can hold
onto unbroken for all 10 rounds (each person). Each round should be done in
1:30 or less
FINISHER
TABATA ALTERNATING , 8 SETS :20 ON / :10 OFF*
MOV1 — DB Hammer Curl
MOV 2 — DB Bent Over Row (both hands)
*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.