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  • Writer's pictureHarjun Treenikontti

Kesätreenit 14/17




Maanantai 8.8.

Voima 6.30 & 8.00

A)

Work up to heavy 10 in Bench press,

then 3x10 @80% of 10rm


B)

Work up to heavy 10 in bent over row,

then 3x10 @80% of 10rm


C)

For quality:

12 minutes:

6+6 External rotation

8 Supported horizontal shoulder abduction

10 Side leg throws


Syke 17.45 & 19.00

Partner workout:

AMRAP 30: 100 Syncro driver squat

80 Burpees

100 Syncro G2O

80m Lunge

100 Syncro Slam ball

80 Sit-ups

- IGYG


Tiistai 9.8.

Voima 16.30 & 17.45

A)

4x Every 3min:

3 DL @70%

3 Horizontal jumps


B)

3x Every 3min:

12 Front rack lunge


C)

10 minutes for quality:

10 Jefferson curls

30s Sorensson hold



Keskiviikko 10.8.

Syke 17.45 & 19.00


AMRAP 15:

Run/jog - Every 90s do 5 squat jumps


Rest 3


AMRAP 15:

No push-up burpees

- Every 90s do 5 V-ups


Torstai 11.8.

Voima 16.30 & 17.45

A) 3x Every 3min: 7 FS + 13 BS @55-65%


B)

AMRAP 5:

Strict pull-ups

- Every time you break 15s Plank


AMRAP 5:

Shoulder press @50%

- Every time you break 15s Wall squat


Perjantai 12.8.

Syke 6.30

EMOM 20:

  1. Bike

  2. Seal walk

  3. Jog

  4. Tire flips

  5. Rest

20 minutes:

Uphill walk w/weigth vest


Lauantai 13.8

WOD 9.00 & 10.15

TiimiWOD löytyy wodconnectista


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