Maanantai 9.12.2019

WOD

Metcon (quality)

For quality & min rest

10-8-6-4-2 Clean and jerks 60/40kg

30-24-18-12-6 Wallballs 20/14lb

*1 rope climb after each set of wallballs. 

Timecap: 20 minutes. 

Sunnuntai 8.12.2019

WOD

Metcon (reps)

4 Rounds, AMRAP of:

1 ) Pull-ups 

2 ) Burpees

3 ) Sit-ups

4 ) Air squats

5 ) Double-unders

6 ) Calories row

7 ) Rest

*With running clock, move from each station to the second one after one minute. One point for each rep, except on rower where each calorie is one point.

Accessory:

A) 

3 Rounds:

15-30s 1-arm plank on rings

20 Russian twists

10 Strict t2b

Rest as needed

B) 

Tabata hollow hold

(8 x 20s on, 10s off)

Lauantai 7.12.2019

WOD

Strength (load)

Deadlift 5 sets of 1. Every 3:00.

Metcon (time)

4 Rounds for time of:

20 Front rack lunge steps, alt. legs

10 Front squats

M: 40kg N: 30kg

Timecap: 14 minutes 

Accessory:

5 Rounds:

8+8 KB ft.rack reverse lunges

8+8 1-leg KB deadlifts

Perjantai 6.12.2019

WOD

Strength (load)

Build up to a heavy set of 3 strict pull-ups. 

Metcon (time)

In 25 minutes, as high of a cumulative time hanging from the pull-up bar as possible. Everytime you come off the bar you have to do 30 push-ups and cycle 30/20 calories on a C2 bike before you can continue.   

Accessory:

4 Rounds of:

8-12 Snatch grip press behind the neck

8-12 Pendlay row

8-12 Ring dips

Torstai 5.12.2019

WOD

Metcon (quality)

EMOM for 12 minutes of: 2 Hi-hang cleans. 

Accessory:

A) 

3 Rounds:

15-30s 1-arm plank on rings

20 Russian twists

10 Strict t2b

Rest as needed

B) 

Tabata hollow hold

(8 x 20s on, 10s off)

Keskiviikko 4.12.2019

WOD

Metcon (quality)

20 minutes for quality & min rest:

3 Power cleans 80/55kg

6 Box jumps 30/24”

18 Air squats

Accessory:

100 Squats w/medball in bearhug

100 Jumping lunges

Split anyhow

Tiistai 3.12.2019

WOD

Skill – Toes to bar

Metcon (quality)

EMOM for 18 minutes of: 

1 ) 5-10 Toes to bars

2 ) 10-30s hollow hold

3 ) 10-30s arch hold

Finisher: 

Alternating tabata flutterkicks & sit-ups

Maanantai 2.12.2019

WOD

Strength (load)

Shoulder press 5 x 7. Every 3:00

Metcon (reps)

With partner AMRAP in 12 minutes of:

8 DB snatch, alt arms. You go, I go. 

*50 DU’s every 2:00

Choose a moderate/heavy DB. 

Accessory:

A ) 

3 rounds:

20-40s Dumbbells overhead hold

20-40s Ring support hold

20-40s Chin over bar hold

1-2 min rest between rounds

B ) 70 Muscle snatches from the hips – light. Split anyhow. 

Sunnuntai 1.12.2019

WOD

Metcon (quality)

AMRAP in 13 minutes of:

30 Air squats

20 KB Tater’s 24/16kg

10 CTB pull-ups

Lauantai 30.11.2019

WOD

Metcon (reps)

With partner in 20 minutes AMRAP of:

500/400m bike

5 Clean and jerks 85/55kg

*You go, I go 

Perjantai 29.11.2019

WOD

Strength (load)

Back squat 7 sets of 1. 

Every 3:00. AHAP.

Torstai 28.11.2019

WOD

Weightlifting – Snatch

Strength (load)

EMOM for 12 minutes of: 2 hi-hang snatches.

Keskiviikko 27.11.2019

WOD

Metcon (time)

AMRAP in 7 minutes of:

10 Pistols, alt. legs

10 KBS 32/24kg

Tiistai 26.11.2019

WOD

Metcon (quality)

EMOM for 30 minutes of:

15/12 Calories row

15/12 Calories bike

Maanantai 25.11.2019

WOD

Skill – HSPU

Metcon (quality)

EMOM for 10 minutes of: 

1-5 SHSPU