Tiistai 19.1.2021

Strength (load) 

5 sets for total load in a following complex of: 

Power snatch + OHS + Snatch

Lift every 2:30

Maanantai 18.1.2021

Strength (load)

Front squat, 4 x 3 @RPE9

  • 1 set for max reps.

Lift every 3:00

Metcon (reps) 

8 Rounds, :20s of work followed by :10s of rest (tabata interval)

  • Air squats with plate 10/5kg
  • Weighted lunges

Alternate between air squats & lunges. Hold the plate against your chest. 

Sunnuntai 17.1.2021

Metcon (reps)

AMRAP in 8 minutes of: 

16/13 Calories bike erg

16 Wallball shots 14/8lb

Rest 2:00

AMRAP in 8 minutes of: 

16/13 Calories row

8 DB Hang snatch, R

8 DB Hang snatch, L

M: 22,5kg N: 15kg

Lauantai 16.1.2021

Strength (load)

Shoulder press, 4 sets of 3 @RPE9 + 1 set for max reps.

Lift every 2:30

Perjantai 15.1.2021

Metcon (reps) 

With partner AMRAP in 18 minutes of: 

P1) 50 Double unders

P2) 10m 1-Arm weighted OH lunge, R

15 Toes to bar

10m 1-Arm weighted lunge, L

M: 25kg N: 17,5kg

Torstai 14.1.2021

Metcon (time)

21-15-9 Reps for time:

Box jumps 30”/24”

KBS 36/28 kg

Timecap: 8 minutes

Keskiviikko 13.1.2021

Soutuprogressio 1/6

Metcon (time)

With partner 12 rounds (each) for time: 

250m row

*YGIG

Timecap: 28 min

Tiistai 12.1.2021

D.T. Progressio 1/6

Metcon (quality) 

EMOM for 10 minutes of:

4 Deadlifts

3 Hang power cleans

2 Push jerks

M: 60kg N: 40kg

Maanantai 11.1.2021

Metcon (time)

With partner 10 rounds (each) for time: 

7 SHSPU

15/12 Calories bike erg

*You go, I go. 

Timecap: 24 min

Sunnuntai 10.1.2021

Strength (load)

Front squat, 4 sets of 5. RPE8 + 1 set for max reps.  

Lift every 3:00

Lauantai 9.1.2021

Metcon (time)

5 Rounds for time:

20/15 Cal row

20 Toes to bar

20 Wallball shots 20/14lb

Timecap: 20 minutes.

Perjantai 8.1.2021

Strength (load)

Shoulder press, 4 sets of 5 @ RPE8 + 1 set for max reps. 

Lift every 2:30

Torstai 7.1.2021

Metcon (reps)

AMRAP in 20 minutes of: 

5 ”Navy seals”

10 L-sit pull-ups

30 Jumping lunges

Keskiviikko 6.1.2021

Metcon (quality)

EMOM for 15 minutes of: 

1) 20/15 Cal standing bike, damper set 10

2) 10 Power cleans 60/40kg

3) 10 Box jumps 24/20”

Tiistai 5.1.2021

Metcon (time)

2000m row for time.

Timecap: 10 minutes

Lähtötasotesti. 2km soutu uusitaan viikolla 8.