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
Tiistai 16.10.2018
15.10.2018
Maanantai 15.10.2018
14.10.2018
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
13.10.2018
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
12.10.2018
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
11.10.2018
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.
Keskiviikko 10.10.2018
9.10.2018
WOD
Metcon (time)
With partner for time:
250 Double-unders
25 HSPU
50 HR push-ups
100 Wallball shots 20/14lb
50 HR push-ups
25 HSPU
250 Double-unders
*Split anyhow, YGIG.
Timecap: 18 minutes
Accessory:
50 Weighted sit-ups. Split anyhow.
Tiistai 9.10.2018
8.10.2018
WOD
Metcon (time)
For time:
50 Toes to bar
Timecap: 3 minutes
Rest 3 minutes
60/50 calories row
Timecap: 3 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.
Maanantai 8.10.2018
7.10.2018
WOD
Strength (load)
6 Rounds of:
10 (5/5) weighted lunges.
20 KB Snatch (10/10)
30 Air squats
5:00 send-off
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.
Sunnuntai 7.10.2018
6.10.2018
WOD
Metcon (quality)
EMOM for 18 minutes:
1: 5 OHS
2: 7 Burpee box jumps 24/20”
3: 12/9 Calories row
Choose a challenging weight for the OHS.
Accessory:
Spend 10-20 minutes stretching/flossing hips/shoulders
