Tiistai 27.10.2020

Metcon (quality)

24 minutes for quality & minimum rest: 

30 DB bench press, alt. arms

25/20 Calories row

20 Ring-rows

*Choose a challenging weight for the DB bench press that allows you to go for big sets. Goal is to get 5-7 rounds. 

Accessory (optional)

Seated banded row

3-4 x 15-20

Banded Lat pull down

3-4 x 15-20

Rest as needed between sets.

Maanantai 26.10.2020

Metcon (time)

With partner 5 rounds (each) for time of: 

P1) 

25/20 Calories bike erg

P2) 

8 DB Snatch, alt. arms 

10m OH walking lunge, L

8 DB Snatch, alt. arms

10m OH walking lunge, R

Timecap: 25 minutes

Sunnuntai 25.10.2020

Squat progression

Strength (load)

6 sets of 4 front squats. AHAP.

Lift every 3:00

Lauantai 24.10.2020

Lynne progression 

Strength (load)

Build up to a heavy triple bench press in 10 minutes. 

Metcon (quality)

18 minutes for quality: 

5 Devil’s press

7 Bench press

9 Strict pull-ups

*Choose heavy weights for the devil’s press & bench press, but aim for unbroken sets. Goal is to get 3-5 rounds. 

Perjantai 23.10.2020

Metcon (time)

4 Rounds of: 

16 Toes to bar

16 Burpees

CAP: 10 minutes

Rest 3:00 minutes

4 Rounds of: 

16 DB front squats 20/10kg DB’s

16 Burpees

CAP: 10 minutes

Torstai 22.10.2020

Strength (load)

Build up to a heavy set of ”power clean + hang squat clean” in 15 minutes. 

Metcon (quality)

EMOM for 8 minutes of: 3 Hang squat cleans at moderate weight (Around 65-75%)

Keskiviikko 21.10.2020

Metcon (quality)

EMOM for 30 minutes of: 

  1. 10 Back squats
  2. 20/15 Calories bike
  3. 30 Air squats

*For the backsquats choose a moderate weight that moves well.

Tiistai 20.10.2020

Skill – HSPU 

Metcon (quality)

For time: 

10-9-8-7-6-5-4-3-2-1 reps of strict hspu

*50 Double unders after each set of SHSPU

Timecap: 15 minutes. 

Maanantai 19.10.2020

Metcon (reps)

AMRAP in 15 minutes of: 

4 Strict chin-ups

8 Deficit push-ups 20/10kg plates 

16 American KBS 28/20kg

Sunnuntai 18.10.2020

Metcon (time)

For time:

50/40 Calories row

50 Box step-ups with medball in bearhug 20/14lb, 24”/20”

50 Deadlifts 80/50

50 Wallball shots 20/14lb

Rest 4:00 minutes

50 Wallball shots 20/14lb

50 Deadlifts 80/50kg

50 Box step-ups with medball in bearhug 20/14lb, 24”/20”

50/40 Calories row

Lauantai 17.10.2020

Strength (load) 

6 sets of 5 front squats. RPE8-9. 

Lift every 3:00. 

Perjantai 16.10.2020

Strength (load)

Build up to a heavy triple bench press in 10 minutes. 

Metcon (quality)

4 Rounds for time:

9 Bench press

18 Pull-ups

Rest 2:00 minutes between sets. 

Torstai 15.10.2020

Strength (load) 

Build up to a heavy single power snatch in 12 minutes. 

Metcon (quality)

EMOM for 10 minutes of: 3 ”tng” Power snatches at moderate weight

(Around 65-70% of the heavy single)

Keskiviikko 14.10.2020

Metcon (time)

21-15-9 Reps for time:

Front squats 70/45kg

HSPU

Timecap: 10 minutes. 

Benchmark workout. We’ll redo this workout in week 48

Tiistai 13.10.2020

Metcon (reps)

AMRAP in 4 minutes:

30/24 Calories row

30 Toes to bar

*Rest 4:00 min

AMRAP in 4 minutes of:

20/15 Calories row

15 Toes to bar

Rest 4:00 min

AMRAP in 4 minutes of: 

10/8 Calories row

8 Toes to bar

*Light bike erg during the rest period.