VIIKKO 16
💪🏻 Voima 1
A1: Bench press Sadiv set
B1. BB OH Press x 3,2,2,1,1,1
12 min for quality
C1. Skull crushers x 12
C2. Lat raises x 12
C3. Bicep curl x 12
💫 Circuit: TFW164 (Hurrikaani/Circuit 1)
3 min push up test
6x20S/20R – 2min Rest btwn movements
1# Push press
2# Bent row
3# Lunge
4# RDL
Speed Str:
Reactive Sprint in different starting set ups
Sled push 40-60-60-60-40
3 min rest between pushes
🌪 Hurrikaani: (Hurrikaani/Circuit 2)
1 Round: 3 sets
Sprint
8x BB Push press
8x BB Front squat
2 Round: 3 sets
Sprint
8x BB High pull
8x Push up
3 Round: 3 sets
Sprint
8x BB SL RDL
8x BB Bent row
🦵🏽 Voima 2
A1. Deadlift x 2,2,1,1,1,6
B1. Back Squat 3 x 5
12min for quality
C1. BB Hip thrust x 12
C2. RDL x 12
C3. Pistol squat x 12
Warrior vatsat
#16
Ma-Ke 3 sets
12x MB Standing bear hug woodchopper/e
60s Rest between rounds
To-Su 3 sets
12x V-up
90s 2 KB Front rack hold
Rest 60s between rounds
VIIKKO 2 (vko 50)
Voima 1
Hurrikaani 1
Circuit 2
Voima 2
S&S
VIIKKO 1 (vko 51)
Voima 1
Hurrikaani 1
Circuit 2
Voima 2
S&S
Hyvää ja rauhaisaa Joulua!
VIIKKO 4 (vko 52)
Voima 1
Hurrikaani 1
Circuit 2
Voima 2
S&S
