Lauantai 9.1.2021

Metcon (time)

5 Rounds for time:

20/15 Cal row

20 Toes to bar

20 Wallball shots 20/14lb

Timecap: 20 minutes.

Perjantai 8.1.2021

Strength (load)

Shoulder press, 4 sets of 5 @ RPE8 + 1 set for max reps. 

Lift every 2:30

Torstai 7.1.2021

Metcon (reps)

AMRAP in 20 minutes of: 

5 ”Navy seals”

10 L-sit pull-ups

30 Jumping lunges

Keskiviikko 6.1.2021

Metcon (quality)

EMOM for 15 minutes of: 

1) 20/15 Cal standing bike, damper set 10

2) 10 Power cleans 60/40kg

3) 10 Box jumps 24/20”

Tiistai 5.1.2021

Metcon (time)

2000m row for time.

Timecap: 10 minutes

Lähtötasotesti. 2km soutu uusitaan viikolla 8.

Maanantai 4.1.2021

Metcon (time)

”D.T.”

5 Rounds for time: 

12 Deadlifts

9 Hang power cleans

6 Push jerks

M: 70kg N: 47,5kg

Timecap: 12 minutes

Lähtötasotesti. D.T. uusitaan viikolla 8.

Sunnuntai 3.1.2021

Metcon (time)

For time:

30 Front rack lunge steps, alt legs 24/16kg KB’s

30/21 Cal row erg

CAP: 4 minutes

Rest 3:00

20 Weighted box step-overs 

30/21 Cal bike erg

CAP: 4 minutes

M: 24”, 20kg DB’s

N: 20”, 15kg DB’s

Lauantai 2.1.2021

Metcon (quality)

EMOM for 15 minutes:

1) 12 DB hang snatch, 6+6

2) 12 Supine ring rows

3) 15/12 Calories row

*Choose a heavy weight, but aim for unbroken sets

Perjantai 1.1.2021

SALI KIINNI – HYVÄÄ UUTTA VUOTTA

Torstai 31.12.2020

Metcon (reps)

”Ghost”

6 Rounds for total reps:

1:00 Cal row

1:00 Burpees

1:00 Double-unders

1:00 Rest

Keskiviikko 30.12.2020

Metcon (time)

3 Rounds for time:

20 Power cleans

20 Toes to bar

M: 60kg N:40kg

Timecap: 8 minutes

Tiistai 29.12.2020

Metcon (reps)

With partner AMRAP in 15 minutes.

First 5 rounds each:

20 Cal standing bike erg, damper set 10

20 Wallball shots

Max reps burpee box jump overs in the remaining time.

M: 20lb 24” N: 14lb 20”

Maanantai 28.12.2020

Metcon (reps)

AMRAP in 8 minutes of: 

15 HR Push-ups

20 Sit-ups

Rest 2:00

AMRAP in 8 minutes of: 

10 CTB Pull-ups

20 Air squats

Sunnuntai 27.12.2020

Metcon (time)

5 Rounds for time: 

10 OHS 60/40kg

50 Double-unders

Timecap: 10 minutes

Accessory (optional)

3-4 Rounds of: 

8-12 Hamstring curls on rower

1:00 rest

20 Leg lifts over object

2:00 rest

Lauantai 26.12.2020

”Fight Gone Bad”

Metcon (reps)

With running clock 3 rounds, 1:00 min work per station, AMRAP each round:

  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