Sunnuntai 2.2.2020

WOD

Metcon (time)

5 rounds for time:

500/400m bike

10 burpees

Timecap: 8 min

Rest 2 minutes

5 rounds for time:

250/200m row

10 weighted lunges (5+5)

Timecap: 8 min

M: 2×22,5kg N: 2x15kg

Lauantai 1.2.2020

WOD

Metcon (time)

With partner for time:

100 thrusters 40/30kg

100 pull-ups

*Split workload evenly

Timecap: 13 minutes

Perjantai 31.1.2020

WOD

Metcon (quality)

4 rounds for quality and minimum rest:

3 minutes of turkish get-ups

2 min calories bike

1 min rest

M: 15kg N: 10kg

Torstai 30.1.2020

WOD

Strength (load)

Build up to a heavy single cluster of the day. 

Cluster: squat clean into thruster

Keskiviikko 29.1.2020

WOD

Metcon (reps)

AMRAP in 15 minutes of:

10 strict hspu

10 strict L-pull ups

Tiistai 28.1.2020

WOD

Metcon (time)

With partner (each) for time:

50 cal row 

50 box jumps 20”

35 cal row

35 box jumps 24”

20 cal row

20 box jumps 30”

Timecap: 25 minutes. 

Maanantai 27.1.2020

WOD

Strength (load)

Back squat, every 3:00 (15 minutes)

5 @ RPE7

5 @ RPE8

3 @ RPE9

1 @ RPE9 + 1 repeat for max reps. 

Sunnuntai 26.1.2020

WOD

Metcon (time)

”Barbara”

5 Rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air squats

*3 min rest between each round. 

Timecap: 35 minutes.

Lauantai 25.1.2020

WOD

Metcon (reps)

10 Rounds, every 3:00: 

In 30 seconds cycle as many calories as possible. 

*Score: total calories. 

Perjantai 24.1.2020

WOD

Skill – Toes to bar

Metcon (quality)

For quality & minimum rest:

10-1 Toes to bar

1-10 Bar over burpees

*Goal is to go unbroken on each set. 

Timecap: 15 minutes. 

Torstai 23.1.2020

WOD

Weightlifting – Snatch

EMOM for 12 minutes of: 3 ”TnG” Power snatches. 

*Choose a moderate weight. 

Keskiviikko 22.1.2020

WOD

Strength (load)

Sumo deadlift, every 3:00 (15 minutes)

3 @RPE6

3 @RPE7

3 @RPE8

2×3 @RPE9

Tiistai 21.1.2020

WOD

Metcon (reps)

With partner AMRAP in 20 minutes of:

6 Kettlebell snatches

5 1-arm OHS

4 Weighted box step overs 24/20”

*You go, I go. 

*Alternate hands on snatches & OHS each round. Choose a moderate/heavy weight. 

Maanantai 20.1.2020

WOD

Strength (load)

Close grip floor press, every 3:00 (15 minutes)

3 @ RPE6

3 @ RPE7

3 @ RPE8

3 @ RPE9 + 1 repeat for max reps

Sunnuntai 19.1.2020

WOD

Metcon (time)

For time: 

3 Rounds of:

500/400m row

25 HSPU

Timecap: 12 minutes

Rest 2 minutes

3 Rounds of

1000/800m bike

25 CTB pull-ups

Timecap: 12 minutes