Lauantai 26.5.2018

WOD

Metcon (quality)

”Fortitude”
EMOM for 30 minutes:
ODD: 15 Calories row
EVEN: 15 Burpees

Perjantai 25.5.2018

WOD

Strength (load)

“The Bear”

Perform 5 sets of 7 sequences (complexes) of the following exercises:
* Power Clean
* Front Squat
* Push Press
* Back Squat
* Push Press
Rules:
Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set (not even re-grip).
Goal is to increase loads each round to complete “The Bear” with max load.
6:00 min send-off.
You must power clean the bar to full standing position before squatting the weight

Torstai 24.5.2018

Mobility
1000-1100
1700-1800
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Weightlifting – Snatch

Keskiviikko 23.5.2018

WOD

Metcon (time)

”Helen”
3 Rounds for time:
400m run
21 KB Swing 24/16kg
12 Pull-ups

Tiistai 22.5.2018

WOD

Strength (load)
Deadlift 6×4

Metcon (time)
5 Rounds for time:
5 Deadlifts 140/90kg
10 Bar over burpees

Timecap: 5 minutes

Maanantai 21.5.2018

WOD

Metcon (quality)
EMOM for 30 minutes:

Option 1:
”Chelsea”
5 Pull-ups
10 Push-ups
15 Squats

*One round EMOM

Option 2:
7 Strict Pull-ups
7 HSPU
14 Pistols, alt. legs

*1: pull-ups
2: HSPU’s
3: Pistols

Sunnuntai 20.5.2018

WOD

Metcon (quality)

EMOM for 18 minutes of:
1:) 8 OHS 60/40kg
2:) 9 Burpee box jumps 24/20”
3:) 15/12 calories row

Lauantai 19.5.2018

WOD

Metcon (reps)

AMRAP in 4 minutes of:
15 Deadlifts 100/70
15 HSPU

Rest 2 minutes

AMRAP in 4 minutes of:
10 Deadlifts 120/80kg
10 Strict HSPU

Rest 2 minutes

AMRAP in 4 minutes of:
5 Deadlifts 140/90kg
5 Strict deficit HSPU (20/10kg plates)

Perjantai 18.5.2018

WOD

Metcon (reps)
AMRAP in 5 minutes of:
Row 40/30 calories
ME Double-unders in the remaining time

Torstai 17.5.2018

WOD

Mobility
1000-1100
1700-1800
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Weightlifting – C&J