Sunnuntai 5.7.2020

Metcon (reps)

AMRAP in 10 minutes of: 

2-4-6.. Deadlifts

2-4-6.. Box jumps

M: 125kg, 30” N: 85kg, 24”

Lauantai 4.7.2020

Metcon (time)

With partner 3 rounds for time of: 

60 Burpees over DB’s

40 Burpee pull-ups

20 Devil’s press

*Split workload evenly

M: 22,5kg N: 15kg DB’s

Timecap: 24 minutes. 

Perjantai 3.7.2020

Metcon (time)

“Helen”

3 Rounds for time of: 

400m run 

21 KBS 24/16kg

12 Pull-ups

Timecap: 15 minutes

Torstai 2.7.2020

Weightlifting – Snatch

Build up to a heavy weight in a complex of: 2 Snatch pulls + 2 snatches 

– 2 x same weight before adding more weight. 

Keskiviikko 1.7.2020

Metcon (reps)

AMRAP in 12 minutes of: 

6 Rounds of:

10 Push press

50 Double-unders

ME CTB pull-ups in the remaining time.

M: 50kg N: 35kg

Tiistai 30.6.2020

Metcon (quality)

6 Rounds for quality:

2 minutes row

Rest :30s

2 minutes of sit-ups/plank hold

Rest :30s

*Alternate between sit-ups & plank each round. Row at easy to moderate pace. 

Maanantai 29.6.2020

Strength (load)

5 sets of 8 weighted front rack lunges + 4 High box jumps. Rest 3:00 between sets. 

Score: total KG lifted. 

Sunnuntai 28.6.2020

Metcon (quality)

18 minutes for quality & minimum rest of: 

20/15 Calories standing bike, damper set 10

10 Knees to elbows

10 Kettlebell taters – light/moderate

Lauantai 27.6.2020

Metcon (time) 

“Murph”

For time: 

1600m run

100 Pull-ups

200 Push-ups

300 Air squats

1600m run

Timecap: 50 minutes. 

Perjantai 26.6.2020

Metcon (time)

For time: 

100 Double-unders

200 DB Hang snatch 22,5/15kg

100 Double-unders

*Split hang snatches evenly. 

Timecap: 15 minutes

Torstai 25.6.2020

Weightlifting – Jerk

Build up to a heavy weight in a complex of: 3 Push press + 3 Split jerks

– 2 x same weight before adding more weight. 

Keskiviikko 24.6.2020

Metcon (quality)

EMOM for 21 minutes of: 

5 Thrusters 70/45kg

7 Burpee pull-ups

15/12 Calories bike

Tiistai 23.6.2020

Metcon (reps)

With partner AMRAP in 15 minutes of: 

P1) Calories row

P2) 20m Weighted bear crawl (10+10m posts)

M: 22,5kg DB’s

N: 15kg DB’s

Maanantai 22.6.2020

WOD

Metcon (time)

“Nancy”

5 Rounds for time:

400m run

15 OHS 42,5/30kg

Timecap: 20 minutes. 

Sunnuntai 21.6.2020

WOD

Strength (load)

5 sets of 10 weighted front rack lunges. Rest 3:00 between sets. 

Score: total KG lifted.