Lauantai 5.1.2019

WOD

Metcon (time)

For time:
21 Toes to bar
9 Cluster
15 Toes to bar
15 Cluster
9 Toes to bar
21 Cluster

M: 50 N: 35kg

Timecap: 12 minutes.

Accessory:

Keskiviikon accessoryt jos et ole vielä tehnyt tai:
5 rounds of
1-3 rope climbs
20 1-arm DB row (10/10)

Rest 90-120s between rounds.

Perjantai 4.1.2019

WOD

Metcon (time, each interval)

10 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible

Rest 3 minutes

Accessory:

For quality & min rest:

30 Weighted box step-overs (with 2 DB’s)
30 KBS
30 Weighted box step-overs

Choose a challenging weight for DB’s and KBS

Torstai 3.1.2019

WOD

Weightlifting – Strength (load)

Find your max power snatch + overhead squat + squat snatch of the day in 15 minutes

After this, 3 sets @ 90%

Accessory:

EMOM for 10 minutes of:

6-10 Toes to bar or GHD sit-ups

Keskiviikko 2.1.2019

WOD

Metcon (time)

50-40-30-20-10 reps for time of:
Medball cleans 20/14
Double unders
Sit-ups

Timecap: 25 minutes

Accessory:

3 Rounds of:
15 Supine ring-rows
15 Ring push-ups

Then

3 Rounds of:
20 JM press
20 Band pull-aparts

Rest as needed between rounds.

Tiistai 1.1.2019

SALI KIINNI – HYVÄÄ UUTTAVUOTTA!

Maanantai 31.12.2018

WOD

Strength (load)

Tempo back squat
5-5-5-5 AHAP @ 2:7:X

Accessory:

For quality:
15-12-9 reps of
Snatch grip push press BTN
Weighted lunges
High box jumps

Choose a challenging weight and try to go unbroken.

Sunnuntai 30.12.2018

WOD

Metcon (reps)

8 rounds:
30” ME calories bike
90” rest

8 rounds:
30” ME calories row
90” rest

Extra:
Spend 10-20 min stretching/rolling!

Lauantai 29.12.2018

WOD

Metcon (quality)

20 minutes for quality and minimum rest of:

10 Cossack squats
10m Caterpillar
10 Box jumps with step down
10 Strict toes to bar

Extra:
Spend 10-20 min stretching/rolling!

Perjantai 28.12.2018

WOD

Metcon (time)

”G.I. Jane”

100 burpee pull-ups for time.
Target 15cm above max reach.

 

Timecap: 13 minutes

Extra:
Spend 10-20 min stretching/rolling!

Torstai 27.12.2018

WOD

Weightlifting & mobility

Keskiviikko 26.12.2018

WOD

Metcon (reps)

”Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
1 min rest

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. On call of ”rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Extra:
Spend 10-20 min stretching/rolling!

Tiistai 25.12.2018

SALI KIINNI – HYVÄÄ JOULUA!

Maanantai 24.12.2018

WOD

Metcon (time)

”12 Days of Christmas”

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

Extra:
Spend 10-20 min stretching/rolling!

Sunnuntai 23.12.2018

WOD

Strength (load)

Deadlift 1-1-1-1-1

Accessory:

A) 4 sets of
15 Reverse hyper
10-15 GHR

90-120s rest between sets.
Scale ghr to hamstring curl on a bench if needed.

B ) 50-100 weighted sit-ups. Split anyhow.

Extra:
Spend 10-20 min stretching/rolling!

Lauantai 22.12.2018

WOD

Metcon (time)

With partner for time:

50 HSPU
100 Calories row
50 Ring-dips
100 Calories cycling
50 Push-ups
200 Double-unders
50 Push-ups
100 Calories Cycling
50 Ring-dips
100 Calories row
50 HSPU

Timecap: 30 minutes

Accessory:

3-5 Rounds of:
20 Banded tricep push downs
20 Banded pull apart.

Extra:
Spend 10-20 min stretching/rolling!