Torstai 7.11.2019

WOD

Strength (load)

Build up to a heavy set of 2 cleans. 

  • no tng, no letting go
  • 2 x same weight before adding more weight

Accessory:

4 Rounds of

10+10 Sideplank with a twist

15 V-ups

Keskiviikko 6.11.2019

WOD

Metcon (quality)

EMOM for 16 minutes:

  1. 5 Hang power cleans
  2. 7 Box jumps

*Choose a moderate weight and a high box. Perform box jumps as ”singles”.

Accessory:

4-5 Rounds of

15-20 banded deadlift – light

10+10 Weighted lunge – light

60s wallsquat

Tiistai 5.11.2019

WOD

Metcon (time)

5 Rounds for time:

20 Toes to bar

20 Calories row

20 1-arm DB squats (10/10) 22,5/15kg

Timecap: 25 minutes

Accessory:

4 Rounds of

10+10 Sideplank with a twist

15 V-ups

Maanantai 4.11.2019

Strength (load)

3 x 10 Shoulder press. Every 3:00

Metcon (reps)

With partner AMRAP in 12 minutes of:

6 Devil’s press 22,5/15kg

30 Double-unders

*You go, I go.

Accessory:

4-5 Rounds of

25 Banded pull downs

25 Banded bicep curl

25 Banded pull apart

Sunnuntai 3.11.2019

WOD

Metcon (quality)

0:00 to 20:00

Row 5000/4000m

20:00 to 40:00

Cycle 10000/8000m

This is not for time, but you have to be able to keep up a good solid pace. Goal is to finish both, the row and bike, around 17-20 minutes with relative ease. Reduce the distance if needed. 

Lauantai 2.11.2019

WOD

CrossFit Open 20.4

For time:

30 box jumps, 24/20”

15 clean and jerks, 43/29kg

30 box jumps, 24/20”

15 clean and jerks, 61/38kg

30 box jumps, 24/20”

10 clean and jerks, 84/52kg

30 single-leg squats

10 clean and jerks, 102/65kg

30 single-leg squats

5 clean and jerks, 124/79kg

30 single-leg squats

5 clean and jerks, 142/93kg

Time cap: 20 minutes

Perjantai 1.11.2019

WOD

Metcon (reps)

With partner 4 rounds (each) for time:

Sprint 15m

Row 300/250m

8 1-arm OHS, left

8 1-arm OHS, right

Sprint 15m

*You go, I go

M: 22,5kg N: 15kg DB

Timecap: 24 minutes

Torstai 31.10.2019

WOD

Weightlifting – Snatch

Strength (load)

Build up to a heavyish snatch single of the day. 

Keskiviikko 30.10.2019

WOD

”Elizabeth”

Metcon (time)

21-15-9 reps for time of:

Squat cleans 60/40kg

Ring-dips

Timecap: 12 minutes

Tiistai 29.10.2019

WOD

Metcon (quality)

20 minutes for quality:

20/15 Calories row

15 KBS, light

10 Toes to bar

5 Devil’s press, light

20 Cossack squats (10/10)

Maanantai 28.10.2019

WOD

”Hope”

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 the 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.

Sunnuntai 27.10.2019

WOD

Strength (load)

Back squats 8 sets of 4. Every 4:00

Accessory:

4 Rounds of

12 Heavy KBS

2-3 Kneeling jumps

Lauantai 26.10.2019

WOD

CrossFit Open 20.3

For time:

21 Deadlifts 102/70kg

21 HSPU

15 Deadlifts 102/70kg

15 HSPU

9 Deadlifts 102/70kg

9 HSPU

21 Deadlifts 142,5/93kg

15m HS walk

15 Deadlifts 142,5/93kg

15m HS walk

9 Deadlifts 142,5/93kg

15m HS walk

Timecap: 9 minutes

Perjantai 25.10.2019

WOD

Metcon (reps)

3 rounds, in 2 minutes AMRAP of:

2 Rounds of ”Cindy”

ME Calories row

Rest 1 min 

2 Rounds of ”Cindy”

ME Calories bike

Accessory:

3-5 rounds of: 

20 Banded hip raise 

10/10 1-leg deadlift – light/moderate

30-60s Wall squat hold 

Rest as needed.

Torstai 24.10.2019

WOD

Strength (load)

Build up to a heavyish 1 rep clean of the day.

Metcon (reps)

AMRAP in 3 minutes of:

1-2-3 cleans – moderate weight 

Accessory:

3-5 rounds of:

20-30s Hollow hold

15-20 V-ups

Rest 1min between rounds.