Maanantai 12.10.2020

Metcon (reps)

AMRAP in 18 minutes of: 

4 Weighted strict pull-ups

8 DB Clusters (two DB’s)

16/12 Calories row

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

Sunnuntai 11.10.2020

Metcon (reps)

AMRAP in 20 minutes of: 

P1) 50 Double-unders

P2) 

10m 1-arm OH lunge, R

10 Wallball shots 20/14lb

10m 1-arm OH lunge, L

M: 22,5kg N: 15kg DB.

*You go, I go. 

Lauantai 10.10.2020

Strength (load) 

5 sets of 5 front squats. AHAP. 

Lift every 3:00. 

Perjantai 9.10.2020

Metcon (reps)

”Lynne”

5 Rounds, AMRAP each round: 

Max reps bench press @ BW

Max reps strict pull-ups

Rest 3:00 min between rounds. 

*This is a starting test and we’ll redo this workout at week 49. Make notes on how it went. 

Torstai 8.10.2020

Strength (load) 

Build up to a heavy single power clean in 12 minutes. 

Metcon (quality)

EMOM for 10 minutes of: 3 ”tng” Power cleans at moderate weight

(Around 65-70%)

Keskiviikko 7.10.2020

Metcon (reps)

AMRAP in 9 minutes of: 

12/10 Calories row

8 Burpees over rower

Rest 2:00 minutes

AMRAP in 9 minutes of: 

12/10 Calories bike erg

12 Weighted lunges(6+6) with DB’s in front rack

M: 20kg, N: 10kg DB’s

Tiistai 6.10.2020

Skill – HSPU

Metcon (quality)

15 Minutes for quality & minimum rest of:  

4+4 TGU 

8 Strict HSPU

*Choose a moderate weight. Goal is to go unbroken on each set. 

Maanantai 5.10.2020

Skill – Pull-ups

Metcon (time)

For time: 

50 Pull-ups

1000/800m bike erg.

Timecap: 8 minutes. 

*This is a starting test and we’ll redo this workout at week 49. Make notes on how it went. 

Sunnuntai 4.10.2020

Metcon (reps)

With partner AMRAP in 21 minutes of: 

7 DB Deadlifts

7 DB Front squats

7 HSPU

*You go, I go.

Choose heavy DB’s. Goal is to go unbroken on each set.

Lauantai 3.10.2020

Metcon (time)

For time: 

1000m Bike

500m Row

100 Double-unders

Timecap: 8 minutes

Perjantai 2.10.2020

Metcon (time) 

“Christine”

3 Rounds for time: 

500m row

12 Deadlifts @ Bodyweight

21 Boxjumps 24/20”

Timecap: 15 minutes

Torstai 1.10.2020

Strength (load)

Build up to a heavy single snatch balance with 7 sets. 

Keskiviikko 30.9.2020

Strength (load)

Back squat 7 x 1. AHAP.

Lift every 3:00.

Tiistai 29.9.2020

Metcon (quality)

EMOM for 20 minutes of:

1) 10-15 DB Bench press

2) 10-15 Toes to bar

3) 10-15 HR push-ups

4) 10-15 Ring-rows

Choose light to moderate weights/rep scheme.

Maanantai 28.9.2020

Metcon (time)

For time:

50/40 Calories bike erg

30 Burpee box jump overs 24/20”

50/40 Calories bike erg

CAP: 10:00 minutes

Rest 2:00 minutes

For time:

50/40 Calories row erg

30 Burpee pull-ups

50/40 Calories row erg

CAP: 10:00 minutes.