Tiistai 4.8.2020

Metcon (time)

”Jackie”

For time: 

1000m row

50 Thrusters 20/15kg

30 Pull-ups

Timecap: 10 minutes

Maanantai 3.8.2020

Strength (load)

Back squat, 7 sets of 1. 

Climbing weight. As heavy as possible. 

Lift every 3:00. 

Sunnuntai 2.8.2020

Metcon (quality)

in 20:00 minutes, 5km row

Rest 1:00 minutes

in 20 minutes, 

10km bike

*Goal is to keep a nice steady pace. Tailor the distance as needed. 

Lauantai 1.8.2020

Metcon (time)

21-15-9 Reps for time: 

Thrusters 50/35kg

KBS 32kg

*400m run after each round. 

Timecap: 16 minutes

Perjantai 31.7.2020

Metcon (reps)

AMRAP in 12 minutes of: 

5 Strict pull-ups

10 GTOH with 2 DB’s

20 Double-unders

*Choose moderate DB’s and aim for unbroken sets.

Torstai 30.7.2020

Weightlifting – Snatch 

Build up to a 2RM snatch of the day. 

– 2 x same weight before adding more weight on the barbell. 

Keskiviikko 29.7.2020

Strength (load)

Overhead squats, 5 sets of 4. 

2:30 send-off. 

Score: total KG lifted.

Metcon (time)

100 Wallball shots for time.

Timecap: 5 minutes. 

Tiistai 28.7.2020

Skill – Toes to bar

Metcon (quality)

EMOM for 16 minutes of: 

  1. 15-20 Calories row
  2. 5-10 Toes to bar

Maanantai 27.7.2020

Metcon (time)

3 Rounds for time of:

30 Push-ups

30 Sit-ups

20 Burpees

20 Supine ring-rows

Timecap: 20 minutes

Sunnuntai 26.7.2020

Metcon (time)

2 Rounds for time: 

20 Deadlifts 70/45kg

10 Pull-ups

(CAP – 5:00)

Rest 2:00

2 Rounds for time: 

15 Front squats 70/45kg

15 Pull-ups

(CAP – 5:00)

Rest 2:00

2 Rounds for time:

10 Squat cleans 70/45kg

20 Pull-ups

(CAP – 5:00)

Lauantai 25.7.2020

Metcon (time)

For time: 

100 Air squats

400m Run

75 Air squats

400m Run

50 Air squats

400m Run

25 Air squats

400m run

Timecap: 20 minutes

Perjantai 24.7.2020

Metcon (quality)

4 Rounds, every 6:00 min: 

15 DB Bench press

30 Toes to bar

30 Push-ups

15 Dual KB/DB Swings

30 Sit-ups

*Choose a heavy pair of DB’s & KB’s

Torstai 23.7.2020

Weightlifting – Jerk 

Build up to a heavy weight in a complex of: Power clean + push press + split jerk

– 2 x same weight before adding more weight.

Keskiviikko 22.7.2020

Metcon (reps)

“Death by front squats” 40/30kg

With running clock; 1st minute you do 1 front squat, 2nd minute you do 2 front squats, on 3rd minutes you do 3 front squats and so on. If you fall off the pace, start over from 1 front squat. Keep going until 20 minutes is up.

Tiistai 21.7.2020

Metcon (time) 

6 Rounds for time:

5 DB. squat snatch, left

5 1-arm OHS, left

5 Thrusters, left

5 DB. squat snatch, right

5 1-arm OHS, right

5 DB. thrusters, right

M: 22.5kg N: 15kg

Timecap: 12 minutes