Metcon (time)
”Jackie”
For time:
1000m row
50 Thrusters 20/15kg
30 Pull-ups
Timecap: 10 minutes
Maanantai 3.8.2020
2.8.2020
Strength (load)
Back squat, 7 sets of 1.
Climbing weight. As heavy as possible.
Lift every 3:00.
Sunnuntai 2.8.2020
1.8.2020
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
31.7.2020
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
30.7.2020
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
29.7.2020
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
28.7.2020
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
27.7.2020
Skill – Toes to bar
Metcon (quality)
EMOM for 16 minutes of:
- 15-20 Calories row
- 5-10 Toes to bar
Maanantai 27.7.2020
26.7.2020
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
25.7.2020
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
24.7.2020
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
23.7.2020
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
22.7.2020
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
21.7.2020
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
20.7.2020
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
