Maanantai 1.7.2019

WOD

Metcon (time)

For time:

3.2km run

5000/4000m row

Accessory:

Barbell sit-ups, 4 x 10

Russian twist, 4 x 20 (10/10)

Sunnuntai 30.6.2019

WOD

Metcon (time)

”Helton”

Three rounds for time of:

800m run

30 Dumbbell squat cleans 22,5/15kg DB’s

30 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Lauantai 29.6.2019

WOD

Metcon (time)

3 rounds for time of:

10 Bar muscle-ups

50 Air squats

100 Double unders

Timecap: 12 minutes

Accessory:

Barbell sit-ups, 4 x 10

Russian twist, 4 x 20 (10/10)

Perjantai 28.6.2019

WOD

Strength (load)

Floor press 8 sets of 4, AHAP.

Accessory:

JM press, 4 x 10 – heavy

Ring-row, 4 x 10, with 2s stop at top

Ring push-up/dip, 4 x 10, with stop at bottom

Torstai 27.6.2019

WOD

Weightlifting – Snatch

Build up to a heavy set of 3-postition snatch*. 

*3-position snatch: Hi-hang snatch + hang snatch + snatch

Accessory:

Bulgarian split squat, 4-5 x 10/10 – moderate

Box over jumps 15-20 reps total

(Jump OVER the box – not on it)

Keskiviikko 26.6.2019

WOD

Metcon (time)

8 rounds, every 4:00 minutes:

200m run

10 toes to bars

5 power cleans 90/65kg

Accessory:

Barbell sit-ups, 4 x 10

Russian twist, 4 x 20 (10/10)

Tiistai 25.6.2019

WOD

Strength (load)

Front squats 8 sets of 4, AHAP.

Accessory:

Stiff legged deadlifts, 4 x 10 – heavy. Every 2:00 

Reverse hyper, 3-4 x 10 – Heavy. Every 2:00

Weighted box jumps with dumbbells 3-4 x 3-5 – light DB’s.

Maanantai 24.6.2019

WOD

Metcon (reps)

AMRAP in 12 minutes of pull-ups.

*Every time you come down from the pull-up bar, perform 10 push-ups before continuing the pull-ups.

Accessory:

Banded press, 100 reps – light

Banded pull apart, 100 reps – light

1-Arm plank, 4 x 15-30s/arm

Sunnuntai 23.6.2019

WOD

Metcon (reps)

2 minutes on, 2 minutes off for 10 rounds of:

200m run

ME calories row

Score= total calories rowed. 

Accessory:

Bulgarian split squat, 4-5 x 10/10 – moderate

Box over jumps 15-20 reps total

(Jump OVER the box – not on it)

Lauantai 22.6.2019

SALI KIINNI – HYVÄÄ JUHANNUSTA!

Perjantai 21.6.2019

WOD

”Mr. Joshua”

Five rounds for time of:

400m run 135

30 Glute-ham sit-ups 120

15 Deadlifts 115/80kg 30

Timecap: 25 minutes

Accessory:

Spend 20 minutes on stretching quads

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Torstai 20.6.2019

WOD

Weightlifting – Clean and jerk

Build up to a heavy set of clean pull + clean + jerk

Accessory:

Barbell sit-ups, 4 x 10

Russian twist, 4 x 20 (10/10)

Keskiviikko 19.6.2019

WOD

Strength (load)

Floor press, 7 sets of 5. AHAP.

Metcon (reps)

AMRAP in 6 minutes of:

6 Pull-ups

24 Double unders

Accessory:

JM press, 4 x 10 – heavy

Ring-row, 4 x 10, with 2s stop at top

Ring push-up/dip, 4 x 10, with stop at bottom

Tiistai 18.6.2019

WOD

Metcon (time)

For time:

1000m row

21 Thrusters

15 Burpees

1000m bike

15 Thrusters

12 Burpees

Row 250m

9 Thrusters

9 Burpees

M: 40kg N: 30kg

Accessory:

Barbell sit-ups, 4 x 10

Russian twist, 4 x 20 (10/10)

Maanantai 17.6.2019

WOD

Strength (load)

Front squat, 7 sets of 5. AHAP.

Accessory:

Stiff legged deadlifts, 4 x 10 – heavy. Every 2:00 

Reverse hyper, 3-4 x 10 – Heavy. Every 2:00

Weighted box jumps with dumbbells 3-4 x 3-5 – light DB’s.