Sunnuntai 5.1.2020

WOD

Metcon (reps)

3 Rounds, 

AMRAP in 2 minutes of: 

25/20 Calories bike + ME Air squats

Rest 1 min

AMRAP in 2 minutes of: 

25/20 Calories row

ME KBS 32/24kg

Rest 1 min

AMRAP in 2 minutes of:

75 DU’s 

ME burpees

Lauantai 4.1.2020

WOD

Metcon (reps)

AMRAP in 15 minutes of: 

5 Deadlifts

10 STOH

15 Box jumps 24/20”

M: 50kg N: 35kg

Perjantai 3.1.2020

WOD

Metcon (quality)

EMOM for 32 minutes of: 

1 ) 10 Back squats

2 ) 15 KBS + 15 Air squats

3 ) 15/12 Calories bike

4 ) Rest

*Choose a moderate weight for the squats & KBS

Torstai 2.1.2020

WOD

Strength (load)

Weightlifting – clean and jerk 

15 sets of Clean + Front squat + Jerk. 1:30 send-off. 

*Start with moderate weight and increase the weight on the barbell after 3 sets if the lifts are good.

Keskiviikko 1.1.2020

SALI KIINNI – ONNELLISTA UUTTAVUOTTA!

Tiistai 31.1.2019

WOD

Metcon (quality)

20 minutes for quality and minimum rest of: 

20 Kettlebell clean and jerks (10+10)

10 Strict chin-ups

20 Kettlebell snatches (10+10)

10 Strict dips

*Goal is to go unbroken on each set. Tailor the weights and movements so that they are on the lighter side. 

Maanantai 30.1.2019

WOD

Metcon (quality)

With continuously running clock, 5 rounds of:

5 min row

5 min bike

*Choose a light/moderate pace. Goal is to keep a good steady pace in which you can speak without losing your breath. 

Sunnuntai 29.12.2019

WOD

Metcon (time)

”WW -karsintalaji 3”

For time: 

50 Deadlifts

50 bar over jumps

50 HPC

50 Bar over jumps

50 Front squats

50 Bar over jumps

50 STOH

M: 60kg N: 40kg

Timecap: 25 minutes

Lauantai 28.12.2019

WOD

Metcon (time)

With partner 5 rounds (each) for time:

P1 ) 1000/800m bike

30m Weighted ft. rack lunge

P2 ) 100 DU’s

M: 22,5kg DB’s

N: 15kg DB’s

Timecap: 30 minutes

Perjantai 27.12.2019

WOD

Metcon (time)

”WW -karsintalaji 1”

For time: 

9-15-21-27 Thrusters

27-21-15-9 Toes to bar

M: 40kg N: 30kg

Timecap: 12 minutes

Torstai 26.12.2019

WOD

”Fight Gone Bad”

Metcon (reps)

3 rounds, EMOM:

  1. Wallball shot 20/14
  2. SDHP 35/25kg
  3. Box jumps 24/20”
  4. Push press 35/25kg
  5. Calories row
  6. Rest

Score = total reps

Keskiviikko 25.12.2019

SALI KIINNI – HYVÄÄ JOULUA!

Tiistai 24.12.2019

WOD

”12 Days of Christmas”

Metcon (time)

For time:

1 Sumo deadlift high-pull (75/55 lb)

2 Thrusters

3 Push press

4 Power cleans

5 Power snatches

6 Kettlebell Swings

7 Pull-ups

8 Knees-to-elbows

9 Box Jumps

10 Double-unders

11 Burpees

12 Overhead squats

Timecap: 30 minutes. 

”Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.”

Maanantai 23.12.2019

WOD

Metcon (time)

For time:

100 Air squats

50/40 Calories row

25 Devil’s press

M: 22,5kg N: 15kg DB’s

Timecap: 12 minutes.

Sunnuntai 22.12.2019

WOD

Metcon (quality)

With running clock for 18 minutes of:

EMOM 5 x 10 Hang power clean 60/40kg

Rest 1 min

EMOM 4 x 10 HPC 70/45kg

Rest 1 min

EMOM 3 x 10 HPC 80/50kg

Rest 1 min 

EMOM 2 x 10 HPC 90/57,5kg

On the minute 1 x 10 HPC 100/65kg

Accessory:

4 Rounds of:

8-12 Snatch grip press behind the neck

8-12 Pendlay row

8-12 Ring dips