Sunnuntai 21.10.2018

WOD

Strength (load)

Weighted pull-ups 6 sets of 3

Metcon (reps, interval)

6 rounds, 2 minutes on/2 minutes off:

A ) 20 Wallball shots 20/14lb
ME Pull-ups
B ) 250/200m Row
ME Burpees

Alternate between A & B.

Accessory:
5 sets of 20 prone banded pulls.
Rest 1-2 min between sets.

3-5 sets of:
20 JM press. Light weight. Rest 2 min between sets.

Accessory:
50 Weighted sit-ups. Split anyhow.
Rest 90s. between rounds.

Lauantai 20.10.2018

WOD

Metcon (time)

In teams of 3.

4 rounds (each) for time:
1000m bike
20 Pistols, alt. legs
15 Toes to bars
10 Box over jumps 24/20”

*YGIG. Next athlete can start the round when the athlete in front of him/her is done with the pistols.

Timecap: 35 minutes

Perjantai 19.10.2018

WOD

Strength (load)

EMOM for 10 minutes of: 2 Push jerks

Metcon (time)

”Grace”

For time:
30 Clean and jerks 60/40kg

Timecap: 5 minutes

Accessory:
5 sets of 20 prone banded pulls.
Rest 1-2 min between sets.

3 Rounds of:
20 DB. Bench press, alt. arms. (10/10)
10 Strict chin-ups
Rest 2 min between sets.

Torstai 18.10.2018

WOD

Weightlifting – Clean
Mobility 1000 & 1700

Keskiviikko 17.10.2018

WOD

Metcon (time)

With partner for time: 5x1000m row.

*YGIG. Timecap: 45 minutes

Accessory:
3-5 rounds of
10-30 GHD sit-ups
20-30 Hip extension

Rest 2 min between sets. Go ”unbroken” so dont rest during a set.

3 x 10 GHR. Rest as needed.

Scale to hamstring curl on a bench if needed.

Tiistai 16.10.2018

WOD

Strength (load)

6 Rounds of:
10 (5/5) weighted lunges.
20 KB Snatch (10/10)

4:00 send-off

Accessory:
5 rounds of:
10 Bent over row
10 Strict toes to bar
10 Box jumps

Rest 90-120 s. between rounds

Maanantai 15.10.2018

WOD

Metcon (time)

”Annie”

50-40-30-20-10 reps for time:
Double-unders
Sit-ups

Timecap: 15 minutes.

Accessory:
10 min for quality:
10 windmills, left
10 windmills, right
15 KBS

Sunnuntai 14.10.2018

WOD

Strength (load)

Weighted pull-ups 5 sets of 5

Strength (load)

EMOM for 10 minutes of:
3 Push jerks

Accessory:
5 sets of 20 prone banded pulls.
Rest 1-2 min between sets.

3-5 sets of:
20 JM press. Light weight. Rest 2 min between sets.

Accessory:
50 Weighted sit-ups. Split anyhow.

Lauantai 13.10.2018

WOD

Metcon (time)

For time:
50 Deadlifts
50 Bar over jumps
50 Hang power clean
50 Bar over jumps
50 Front squats
50 Bar over jumps
50 STOH
50 Bar over jumps

Every 2:00 do increasing amount of bar over burpees before continuing where you left off. ie: at 2:00, 2 bar over burpees. At 4:00 4 Bar over burpees. At 6:00 6 bar over burpees etc.

M: 60kg N: 40kg

Timecap: 22 minutes.

Perjantai 12.10.2018

WOD

Metcon (reps)

5 Rounds,
70s work/20s rest

1: Bike (cal)
2: Row (cal)
3: Double-unders

Accessory:
3-5 rounds of
10-30 GHD sit-ups
20-30 Hip extension

Rest 2 min between sets. Go ”unbroken” so dont rest during a set.

3 x 10 GHR. Rest as needed.

Scale to hamstring curl on a bench if needed.