Tiistai 16.7.2019

WOD

Metcon (time)

For time:

50 Toes to bar

50 Box jumps 30”/24”

50 Toes to bar

50 Calories bike

Timecap: 20 minutes. 

Accessory:

Barbell rollout, 4-5 sets of 10-15 reps. 

Plank on rings, 4-5 sets of 15-30s/arm.

Maanantai 15.7.2019

WOD

Metcon (reps)

With partner AMRAP in 15 minutes of:

P1) 500/400m row

P2) ME DB GTOH

M: 22,5kg N: 15kg DB’s

Score: Total reps of DB GTOH. 

Accessory:

100 Banded face pulls, split anyhow. – light. 

4-5 sets of 15 seated DB tricep extensions. – light. 

Rest 60s between sets. 

Sunnuntai 14.7.2019

WOD

Metcon (time)

5 Rounds for time:

10 Strict pull-ups

20 DB Thrusters 22,5/15kg DB’s

20 Burpees over DB’s

Timecap: 20 minutes.

Lauantai 13.7.2019

WOD

Strength (load)

Floor press 1RM

Perjantai 12.7.2019

WOD

Metcon (reps)

AMRAP in 5 minutes of:

800m run

ME double-unders

Rest 3 minutes

AMRAP in 5 minutes of: 

800m row

ME Box step-ups 24”

Torstai 11.7.2019

WOD

Weightlifting – Snatch

EMOM for 20 minutes: 1 Snatch. 

Choose a moderate weight that moves well. 

Keskiviikko 10.7.2019

WOD

Strength (load)

Front squat 1RM

Tiistai 9.7.2019

WOD

Metcon (quality)

EMOM for 18 minutes of:

1: 9 Strict pull-ups

2: 6 Power cleans

3: 9 High box jumps

Choose a moderate weight for the clean.

Maanantai 8.7.2019

WOD

Metcon (Reps, interval)

With partner AMRAP in 12 minutes of:

10 DB Hang clean & jerk (5/5)

15 Wallball shots 20/14lb

30 Double-unders

You go, I go. All out effort each round. 

Choose light to moderate weight for the DB. Goal is to go unbroken on each set. 

Sunnuntai 7.7.2019

WOD

Metcon (reps)

”Rankel”

Complete as many rounds as possible in 20 minutes of:

6 Deadlifts 100/70kg

7 Burpee pull-ups

10 Kettlebell swings 32/24kg

200m run

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Lauantai 6.7.2019

WOD

Strength (load)

Floor press 10 sets of 3, AHAP.

Accessory:

JM press, 4 x 10 – heavy

Ring-row, 4 x 10, with 2s stop at top

Ring push-up/dip, 4 x 10, with stop at bottom

Perjantai 5.7.2019

WOD

Metcon (reps)

AMRAP in 6 minutes of:

2..4..6..8.. reps of

Box overs 24”/20”

Toes to bars

Accessory:

Bulgarian split squat, 4-5 x 10/10 – moderate

Box over jumps 15-20 reps total

(Jump OVER the box – not on it)

Torstai 4.7.2019

WOD

Weightlifting – Clean and jerk

EMOM for 20 minutes of: Power clean + jerk

Accessory:

Barbell sit-ups, 4 x 10

Russian twist, 4 x 20 (10/10)

Keskiviikko 3.7.2019

WOD

Strength (load)

Front squat 10 sets of 3, AHAP.

Accessory:

Stiff legged deadlifts, 4 x 10 – heavy. Every 2:00 

Reverse hyper, 3-4 x 10 – Heavy. Every 2:00

Weighted box jumps with dumbbells 3-4 x 3-5 – light DB’s.

Tiistai 2.7.2019

WOD

Metcon (time)

21-15-9 reps for time of:

Push-ups

Snatches 50/35kg

*50 Double unders after each round

Timecap: 12 minutes

Accessory:

Banded press, 100 reps – light

Banded pull apart, 100 reps – light

1-Arm plank, 4 x 15-30s/arm