Sunnuntai 15.9.2019

WOD

Strength (load)

Build up to a heavy set of 3 squat cleans in 15 minutes.

Metcon (time)

4 Rounds for time:
5 Squat cleans 100/70kg
400m run

Timecap: 14 minutes

Accessory:

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

Lauantai 14.9.2019

SALI KIINNI!

Perjantai 13.9.2019

WOD

Metcon (time)

With partner 5 rounds (each) for time: 

5 Bench press 100/70kg

10 CTB pull-ups

15/12 calories row

*You go, I go the whole round.

Timecap: 30 minutes

Accessory:

Aussie pull-up 4 x 10, with 2s stop at top – moderate/hard

Ring push-up/dip, 4 x 6-10, with stop at bottom – moderate/hard

Torstai 12.9.2019

WOD

Weightlifting – Clean and jerk

Build up to a heavy set of 2 power cleans + 2 push jerks

Accessory:

Barbell sit-ups, 4 x 10

Russian twist, 4 x 20 (10/10)

Keskiviikko 11.9.2019

WOD

Metcon (time)

For time:

50 Thrusters 42,5/30kg

Timecap: 6 minutes

Accessory:

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

Seated box jump 4-5 x 2-3 jumps. 

Tiistai 10.9.2019

WOD

Metcon (reps)

15 minutes for quality and minimum rest of:

15 Toes to bars

10 Power snatches 60/40kg

Accessory:

Barbell sit-ups, 4 x 10 – moderate/heavy

Russian twist, 4 x 20 (10/10) – moderate/heavy

Maanantai 9.9.2019

WOD

Metcon (time)

For time:

50/35 calories row

40 Bar over burpees

30 1-arm hang clean & split jerk, alt. arms 

M: 35kg DB 

N: 22,5kg DB

Timecap: 12 minutes

Accessory:

Banded tricep pushdown, 100 reps – light

Banded pull apart, 100 reps – light

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

Sunnuntai 8.9.2019

WOD

Metcon (time)

For time:

104 Wallball shots 20/14lb

52 Pull-ups

(Cap: 7 minutes)

Rest 1:00

For time:

4 Rounds of

28 Pistols

15 Power cleans 50/35kg

(Cap: 14 minutes)

Lauantai 7.9.2019

WOD

Metcon (time)

With partner 2 rounds (each) for time:

20 KBS 24/16kg

100m shuttle run (20m posts)

20/15 calories bike

100m shuttle run

*You go, I go the whole round. 

Timecap: 16 minutes

Perjantai 6.9.2019

WOD

”Hope”

Metcon (reps)

3 rounds of

1: Burpees

2: Power snatch 35/25kg

3: Box jumps 24”/20”

4: Thrusters 35/25kg

5: CTB pull-ups

6: Rest 

*The flow of this workout is like in ”Fight Gone Bad”. In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.

Torstai 5.9.2019

WOD

Weightlifting – Snatch

Build up to a heavy snatch single for the day. 

*Use this as an opportunity to get a lot of good heavy reps in. 

Keskiviikko 4.9.2019

WOD

Strength (load)

Back squat 7 sets of 1.

*Use this as an opportunity to get a lot of good heavy reps in. 


Tiistai 3.9.2019

WOD

”Elizabeth”

Metcon (time)

21-15-9 reps for time of:

Squat cleans 60/40kg

Ring-dips

Timecap: 12 minutes

Maanantai 2.9.2019

WOD

Metcon (quality)

EMOM for 18 minutes of:

1: 7 DB Ground to OH

2: 7 Burpee box jumps

3: 14/11 Calories row

M: 15kg DB’s 24” box

N: 10kg DB’s 20” box

Sunnuntai 1.9.2019

WOD

Strength (load) 

Front rack lunge 

5 sets of 10. 

With five sets, build up to the heaviest possible weight for the day.

Metcon (reps) 

4 Rounds, every 2:00 min:

400/300m row & 800/600m bike

ME goblet squats 32/24kg

Alternate each round between rowing & cycling. Score is the total ammount of goblet squats. 

Accessory:

Seated good mornings, 5 sets of 10 – heavy

Weighted step ups, 3-5 sets of 10/10) – heavy

Rest 120s between sets