Maanantai 17.2.2020

WOD

Metcon (quality)

Row 2 x 2000m with increasing stroke rate. 

Increase stroke rate by 2 strokes every 250m. Start with 20. 

For example:

250m at 20 S/M

250m at 22 S/M

250m at 24 S/M

Etc.

10 min active rest between sets. Bike is preferred. 

Accessory:

4-5 Rounds for quality and minimum rest: 

8-12 Strict toes to bar, leg or knee raise

6/6 Turkish get up starts

6/6 Windmills

*Use moderate weight

Sunnuntai 16.2.2020

Metcon (time)

3 Rounds, every 10:00:

40 Wallball shots 20/14lb

30 Toes to bar

20 Devil’s press 22,5kg/15kg DB’s

Accessory:

4 rounds of:

8/8 1-arm DB press with kb in front rack hold – heavy

8/8 Chainsaw row – heavy

*Rest as needed

Lauantai 15.2.2020

Strength (load)

Back squat, every 3:00 (15 minutes)

5 @ RPE6

5 @ RPE7

5 @ RPE8

5 @ RPE9 + 1 repeat for max reps

Accessory:

4 rounds of:

10 Banded kettlebell sumo deadlift – moderate

10 kb ft.rack cyclist squats – moderate

Rest as needed

Perjantai 14.2.2020

Metcon (reps)

AMRAP in 24 minutes of:

5 Rounds (each)

16 Air squats

4 Power cleans 60/40Kg

4 Rounds (each)

12 KBS 24/16kg

4 Thrusters 60/40Kg

3 Rounds (each)

8 KB Taters 24/16kg

4 Clusters 60/40kg

*You go, I go each round. Choose a moderate weight for barbell and kettlebell. 

Torstai 13.2.2020

Weightlifting – Clean

Strength (load)

Build up to a heavy weight in a complex of clean + hang clean. 

2 x same weight before adding more weight to the barbell.

Accessory: 

4-5 Rounds for quality and minimum rest: 

8-12 Strict toes to bar, leg or knee raise

6/6 Turkish get up starts

6/6 Windmills

*Use moderate weight

Keskiviikko 12.2.2020

WOD

Metcon (time)

5 Rounds, 6:00 send-off:

300/250m row

10 Pull-ups

20 Push-ups

30 Sit-ups

40 Air squats

Tiistai 11.2.2020

Strength (load)

Shoulder press, every 3:00 (15 minutes)

3 @ RPE6

3 @ RPE7

3 @ RPE8

3 @ RPE9 + 1 repeat for max reps

Accessory:

100-150 Bicep curl with band – light

100-150 Band pull downs – light

*Split anyhow

Maanantai 10.2.2020

Skill – Handstand walk

Metcon (time)

With partner 5 rounds (each) for time:

10m Handstand walk (5m posts)

25/20 calories bike

*You go, I go.

Timecap: 20 minutes. 

Accessory:

4-5 Rounds for quality and minimum rest: 

8-12 Strict toes to bar, leg or knee raise

6/6 Turkish get up starts

6/6 Windmills

*Use moderate weight

Sunnuntai 9.2.2020

WOD

Metcon (reps)

AMRAP in 30 minutes of:

40/30 calories row

12 Box over burpees

50 Double-unders

M: 22,5kg DB’s, 24”

N: 15kg DB’s, 20”

Lauantai 8.2.2020

WOD

Strength (load)

Sumo deadlift, every 3:00 (15 minutes)

5 @ RPE7

5 @ RPE8

3 @ RPE9

1 @ RPE9

1 @ RPE9

Accessory: 

4 rounds of:

10 Banded kettlebell sumo deadlift – moderate

10 kb ft.rack cyclist squats – moderate

Rest as needed

Perjantai 7.2.2020

WOD

Metcon (time)

With partner, 5 rounds (each) for time:

12 Floor press 60/40kg

Row 250/200m row

*You go, I go.

Accessory: 

4 rounds of:

8/8 1-arm DB press with kb in front rack hold – heavy

8/8 Chainsaw row – heavy

*Rest as needed

Torstai 6.2.2020

WOD

Weightlifting – Snatch

Strength (load) 

Build up to a heavy weight in a complex of snatch + hang snatch. 

2 x same weight before adding more weight to the barbell.

Accessory: 

4-5 Rounds for quality and minimum rest: 

8-12 Strict toes to bar, leg or knee raise

6/6 Turkish get up starts

6/6 Windmills

*Use moderate weight

Keskiviikko 5.2.2020

WOD

Metcon (quality)

For quality and minimum rest: 20-16-12 reps

Weighted lunges 60/40kg

Box jumps 30/24”

Strict toes to bar

Accessory: 

5 rounds of:

14 Front rack reverse lunges with DB’s – light

14 Romanian deadlifts with DB’s – moderate

*Goal is to go unbroken on each set with minimal rest.

Tiistai 4.2.2020

Metcon (reps)

Death by burpees.

1 min, 1 burpee

2 min, 2 burpees

3 min, 3 burpees

Etc.

Keep going until 20 minutes is up. If you fall off the pace, start again from 1. 

Accessory:

4-5 Rounds for quality and minimum rest: 

8-12 Strict toes to bar, leg or knee raise

6/6 Turkish get up starts

6/6 Windmills

*Use moderate weight

Maanantai 3.2.2020

Strength (load)

Shoulder press, every 2:30 (13 minutes)

5 @ RPE6

5 @ RPE7

5 @ RPE8

5 @ RPE9 + repeat for max reps

Accessory: 

100-150 Bicep curl with band – light

100-150 Band pull downs – light

*Split anyhow