Metcon (reps)
”Lynne”
5 Rounds, AMRAP each round:
Max reps bench press @BW
Max reps strict pull-ups
Rest 3:00 min between rounds.
Retest. Compare results to last time.
Torstai 3.12.2020
2.12.2020
Strength (load)
Build up to a heavy single snatch in 15 minutes.
Metcon (time)
”Isabel”
For time: 30 snatches 60/40kg
Keskiviikko 2.12.2020
1.12.2020
Metcon (time)
21-15-9 Reps for time:
Front squats 70/45kg
HSPU
Timecap: 10 minutes.
Retest. Compare results to last time.
Tiistai 1.12.2020
30.11.2020
Metcon (quality)
18 minutes for quality and minimum rest:
20 Calories bike erg
15 Russian twists
5 High box jumps
20 Jumping lunges
15 Russian twists
5 High box jumps
*Choose a moderate weight for russian twists. Use WB/KB/Plate.
Maanantai 30.11.2020
29.11.2020
Metcon (time)
With partner 5 rounds (each) for time:
250/200m row
75 Double-unders
*You go, I go.
Timecap: 24 minutes
Sunnuntai 29.11.2020
28.11.2020
Metcon (time)
”Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats
Timecap: 30 minutes.
Lauantai 28.11.2020
27.11.2020
Metcon (quality)
EMOM for 18 minutes of:
1 15/12 Calories bike
2 4-10 SHSPU
Accessory (optional)
3 rounds of:
ME ring support hold (goal is 20-30sec)
30-60s rest
ME pull-up hold (goal is 20sec+)
30-60s rest
ME Handstand hold (goal is 30sec)
Rest as needed between rounds.
Perjantai 27.11.2020
26.11.2020
Strength (load)
6 sets of 2 front squats. AHAP. Lift every 3:00.
Accessory (optional)
3-4 Rounds of
Weighted box step ups (DB/KB) 8-15 per side
1:00 min rest
Weighted wall sit hold
30-45sec
2-3min rest between rounds.
Torstai 26.11.2020
25.11.2020
Strength (load)
Build up to a heavy set of:
Clean + 2 push jerks in 15 minutes.
Metcon (quality)
EMOM for 8 minutes of:
3 Clean and jerks – moderate weight.
Keskiviikko 25.11.2020
24.11.2020
Metcon (reps)
5 Rounds with 3:00 minutes work, followed by 1:00 minute of rest. AMRAP in each round:
4 Power cleans
8 Push-ups
12 Air squats
M: 60kg N: 40kg
Accessory (optional)
Seated banded row
3-4 x 15-20
Banded Lat pull down
3-4 x 15-20
Rest as needed between sets.
Tiistai 24.11.2020
23.11.2020
Metcon (time)
3 rounds, every 6:00:
30/24 Calories bike erg
30 Box jumps 24/20”
30 Wallball shots 20/14
Maanantai 23.11.2020
22.11.2020
Metcon (reps)
AMRAP in 10 minutes of:
10 Hang power snatches
30 DU’s
M: 35kg N: 25kg
Accessory (optional)
3-4 Rounds of:
10/10 Banded Hamstring Curls
1:00 min rest
10/10 Side plank leg lift
Rest as needed between rounds.
Sunnuntai 22.11.2020
21.11.2020
Metcon (reps)
With partner AMRAP in 25 minutes of:
3 Bench press 100/65kg
12 KBS 32/24
24 Double-unders
*You go, I go
Accessory (optional)
3 rounds of:
ME ring support hold (goal is 20-30sec)
30-60s rest
ME pull-up hold (goal is 20sec+)
30-60s rest
ME Handstand hold (goal is 30sec)
Rest as needed between rounds.
Lauantai 21.11.2020
20.11.2020
Metcon (quality)
AMRAP in 15 minutes of:
5 Front squats 90/55kg
10 DB squats 30/22,5kg
15 Toes to bar
Accessory (optional)
3-4 Rounds of
Weighted box step ups (DB/KB) 8-15 per side
1:00 min rest
Weighted wall sit hold
30-45sec
2-3min rest between rounds.
Perjantai 20.11.2020
19.11.2020
Metcon (time)
For time:
10 rounds of:
2 Burpee pull-ups
4 1-arm devil’s press 20/10kg
Cap: 10 minutes
Rest 3:00 min
10 rounds of:
4 Strict HSPU
2 Burpee box jump overs 24/20”
Cap: 10 minutes
