Sunnuntai 15.3.2020

Metcon (quality)

EMOM 21 minutes of:

1. 10 CTB pull-ups

2. 15 Wallball shots

3. 20/18 Calories bike

Lauantai 14.3.2020

Strength (load) 

5 sets of 3 hang squat cleans. Every 2:30. AHAP!

Score: total kg lifted.

Metcon (reps)

AMRAP in 5 minutes:

3 Front squats

5 Bar over burpees

*Choose a moderate weight for the barbell.

Accessory:

4-5 rounds of

8-12 Good mornings 

8-12 Ft.rack reverse lunges

Rest 1-2min btw movements

Go heavy, but maintain good movement mechanics. 

Perjantai 13.3.2020

Metcon (time)

With partner 2 rounds (each) for time:

2000m row.

You go, I go. 

Accessory:

4 rounds of:

10-20s chin over bar hold + ME pull ups

10-20s ring plank hold + ME ring push ups

*If you can’t do pull ups just yet, you can taylor the movement to ring-rows instead. Aim  to get 6+ reps on pull-ups/push-ups.

Rest as needed between rounds.

Torstai 12.3.2020

Weightlifting – Jerk

10 sets of 2-3 behind the neck jerks with 3s stop at catch. Every 2:00. 

Accessory:

3-5 rounds of

10-20 GHD sit-ups

10-20 Back extensions on GHD

Rest 1-2 minutes between sets

Keskiviikko 11.3.2020

Metcon (quality)

EMOM for 12 minutes of: 

5 Deadlifts

4 HPC

3 Shoulder to overhead

*Goal is to go unbroken on each set so choose weight accordingly. 

Accessory:

4-5 rounds of

8-12 hamstring curls on rower 

30-60s wall sit hold w/2 KB’s in ft.rack hold

Rest as needed between sets.

Tiistai 10.3.2020

Metcon (reps)

AMRAP in 14 minutes of: 

50 DU’s

40 Air squats

30 Sit-ups

Accessory:

3-5 rounds of

10-20 GHD sit-ups

10-20 Back extensions on GHD

Rest 1-2 minutes between sets

Maanantai 9.3.2020

Strength (load)

Push press, 5 sets of 5. Every 2:30. AHAP!

Score: total kg lifted. 

Accessory:

4-5 rounds:

8-12 DB bench press – heavy

8/8 chainsaw row – heavy

Rest 1-2min btw movements

Sunnuntai 8.3.2020

Metcon (quality)

20 minutes for quality & min rest of:

3-5 Skin the cats

10 Kettlebell taters*

20/18 Calories row

*Choose a moderate to heavy KB.

Lauantai 7.3.2020

Metcon (time)

AMRAP in 10 minutes of: 

5 Hang squat cleans 60/40kg

30 Double-unders

Accessory:

4-5 rounds of

8-12 Good mornings 

8-12 Ft.rack reverse lunges

Rest 1-2min btw movements

Go heavy, but maintain good movement mechanics. 

Perjantai 6.3.2020

Metcon (reps)

AMRAP in 18 minutes of:

9 Box jump overs 30/24”

12 Burpee pull-ups

15 Sit-ups

Accessory:

4-5 rounds:

8-12 DB bench press – heavy

8/8 chainsaw row – heavy

Rest 1-2min btw movements

Torstai 5.3.2020

WOD

Strength (load)

In 20 minutes build up to a heavy set of 3 snatches.

  • No tng
  • No letting go

Accessory:

3-5 rounds of

10-20 GHD sit-ups

10-20 Back extensions on GHD

Rest 1-2 minutes between sets

Keskiviikko 4.3.2020

Metcon (time)

For time:

50/40 Calories bike

100 Lunge steps

50 American KBS 24/16kg

Timecap: 10 minutes

Accessory: 

4-5 rounds of

8-12 hamstring curls on rower 

30-60s wall sit hold w/2 KB’s in ft.rack hold

Rest as needed

Tiistai 3.3.2020

WOD

Metcon (time)

”D.T.”

5 Rounds for time: 

12 Deadlifts

9 Hang power cleans

6 Shoulder to overhead

M: 70kg N: 47,5kg

Timecap: 12 minutes

Accessory:

4 rounds of

10-20s chin over bar hold + ME pull ups

10-20s ring plank hold + ME ring push ups

If you can’t do pull ups just yet, you can taylor the movement to ring-rows instead. Aim  to get 6+ reps on pull-ups/push-ups.

Rest as needed between rounds.

Maanantai 2.3.2020

WOD

Metcon (time)

500m row for time.

Accessory:

3-5 rounds of

10-20 GHD sit-ups

10-20 Back extensions on GHD

Rest 1-2 minutes between sets

Sunnuntai 1.3.2020

Metcon (time)

For time:

80 Air squats

40 KBS 24/16kg

20 Strict pull-ups

60 Air squats

30 KBS 24/16kg

15 Strict pull-ups

40 Air squats

20 KBS 24/16kg

10 Strict pull-ups

20 Air squats

10 KBS 24/16kg

5 Strict pull-ups

Timecap: 25 minutes.