POWER AMANDA
9-7-5 reps for time of:
Ring muscle-ups
Power snatches (43/61 kg)
Pre-workout
Every 2:00 for 4 sets:
3 touch-and-go power snatches
– Build to a heavy set of 3.
Tiimikas kell 10:00!
3 rounds for time:
15 double-DB hang power cleans (15/22.5 kg)
20 walking lunges
Pre-workout:
On a 10:00 clock:
Single-leg squat skill practice
AMRAP 12:
15 deadlifts (45/60 kg)
10 push presses
5 strict handstand push-ups
Post-workout:
3 sets:
:20 side plank hold/side
:30-1:00 odd object hold
7 rounds for time:
20/25-calorie bike or row
– Rest 1:00 between rounds.
On a 7:00 clock for reps:
10 weighted pull-ups 6/10 kg)
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots (6/9 kg) (2.7/3 m)
Pre-workout:
Every :30 for 10 sets:
1 rep of squat therapy
– Hold the bottom for :05.
Box suletud!
Ilusat Võidupüha ja Jaanipäeva!!!
Jaanipäeva eritrenn, kell 10:00, Raadi sõjaväelinnakus!
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (6/9 kg) (3/3.4 m)
– Athlete’s choice for deadlift load (suggested 185/275 lb).
Pre-workout
4 sets:
3 deadlifts
– Build to a heavy set of 3.
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (16/24 kg)
At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine