Lauantai 21.12.2019

WOD

Metcon (reps)

6 Rounds, alternate between A & B (3/3). Rest 1 min between rounds. 

A ) AMRAP in 3 minutes of:

30/22 calories row

ME Weighted box step-over 22,5/15kg DB’s

B ) AMRAP in 3 minutes of:

30/22 calories bike

ME KB high pull 36/28kg

Perjantai 20.12.2019

WOD

Skill – Box jump

In 12 minutes build up to a high box jump for the day. Aim for around 12-15 high box jumps total. 

Metcon (time)

For time:

21-15-9 Box jumps 30/24”

42-30-18 Lunge steps, alt. legs

84-60-36 Double-unders*

*10 burpees to 15cm target above reach if you can’t do the set of DU’s unbroken.

Timecap: 16 minutes

Accessory:

100 Squats w/medball in bearhug

100 Jumping lunges

Split anyhow

Torstai 19.12.2019

WOD

Weightlifting – Snatch

Metcon (quality)

EMOM for 20 minutes of: 

2 Hang snatches with 3s stop at catch. 

*Use light/moderate weight and focus on good technique.  

Accessory:

A) 

3 Rounds:

15-30s 1-arm plank on rings

20 Russian twists

10 Strict t2b

Rest as needed

B) 

Tabata hollow hold

(8 x 20s on, 10s off)

Keskiviikko 18.12.2019

WOD

Strength (load)

Shoulder press 5 x 7. Every 3:00. 

Metcon (quality)

EMOM for 12 minutes of:

1 ) 7 DB hang power cleans + 7 push press

2 ) 14 Wallball shots

*Choose moderate weight dumbbells. 

Accessory:

A ) 

3 rounds:

20-40s Dumbbells overhead hold

20-40s Ring support hold

20-40s Chin over bar hold

1-2 min rest between rounds

B ) 70 Muscle snatches from the hips – light. Split anyhow. 

Tiistai 17.12.2019

Metcon (reps)

With partner AMRAP in 15 minutes of:

500/400m bike

24 Lunge steps

12 Plate GTOH

*You go, I go.

Choose a challenging weight for GTOH.

Accessory:

A) 

3 Rounds:

15-30s 1-arm plank on rings

20 Russian twists

10 Strict t2b

Rest as needed

B) 

Tabata hollow hold

(8 x 20s on, 10s off)

Maanantai 16.12.2019

WOD

Strength (load)

Front squat 5 sets of 1. Every 3:00

Metcon (reps)

AMRAP in 10 minutes of:

15 Goblet squats with DB 30/22,5kg

20 Sit-ups

Accessory:

5 Rounds:

8+8 KB ft.rack reverse lunges

8+8 1-leg KB deadlifts


Sunnuntai 15.12.2019

WOD

Metcon (reps)

With partner AMRAP in 25 minutes of:

5 KB Taters 32/24kg

3 Burpee box jump overs 30/24”

1 Squat clean 100/70kg

*You go, I go.

Lauantai 14.12.2019

WOD

Strength (load)

Floor press 6 sets of 2. Every 3:00

Metcon (reps)

AMRAP in 12 minutes of: 

12 HR Push-ups

6 DB Hang clean and jerk, right arm

6 DB Hang clean and jerk, left arm

12 CTB Pull-ups

M: 22,5kg N: 15kg DB

Accessory:

4 Rounds of:

8-12 Snatch grip press behind the neck

8-12 Pendlay row

8-12 Ring dips

Perjantai 13.12.2019

WOD

Metcon (time)

4 Rounds for time:

20 Pistols, alt. legs

20/15 calories row

TC: 9 minutes

Rest 2 minutes

4 Rounds for time:

15 Toes to bar

20/15 calories bike

TC: 9 minutes

Accessory:

100 Squats w/medball in bearhug

100 Jumping lunges

Split anyhow

Torstai 12.12.2019

WOD

Weightlifting – Jerks

Metcon (quality)

EMOM for 20 minutes of: 

2 jerks with 3s stop at catch. 

*Use light/moderate weight and focus on good technique.  

Accessory:

A) 

3 Rounds:

15-30s 1-arm plank on rings

20 Russian twists

10 Strict t2b

Rest as needed

B) 

Tabata hollow hold

(8 x 20s on, 10s off)

Keskiviikko 11.12.2019

WOD

Metcon (time)

5 Rounds for time:

15 OHS 40/30kg

15/12 Calories bike

30 Double-unders

Timecap: 22 minutes

Accessory:

A ) 

3 rounds:

20-40s Dumbbells overhead hold

20-40s Ring support hold

20-40s Chin over bar hold

1-2 min rest between rounds

B ) 70 Muscle snatches from the hips – light. Split anyhow. 

Tiistai 10.12.2019

WOD

Metcon (reps)

With partner AMRAP in 15 minutes of:

250/200m row

24 Air squats

12 DB Push press

*You go, I go. Choose a challenging weight for push press

Accessory:

A) 

3 Rounds:

15-30s 1-arm plank on rings

20 Russian twists

10 Strict t2b

Rest as needed

B) 

Tabata hollow hold

(8 x 20s on, 10s off)

Maanantai 9.12.2019

WOD

Metcon (quality)

For quality & min rest

10-8-6-4-2 Clean and jerks 60/40kg

30-24-18-12-6 Wallballs 20/14lb

*1 rope climb after each set of wallballs. 

Timecap: 20 minutes. 

Sunnuntai 8.12.2019

WOD

Metcon (reps)

4 Rounds, AMRAP of:

1 ) Pull-ups 

2 ) Burpees

3 ) Sit-ups

4 ) Air squats

5 ) Double-unders

6 ) Calories row

7 ) Rest

*With running clock, move from each station to the second one after one minute. One point for each rep, except on rower where each calorie is one point.

Accessory:

A) 

3 Rounds:

15-30s 1-arm plank on rings

20 Russian twists

10 Strict t2b

Rest as needed

B) 

Tabata hollow hold

(8 x 20s on, 10s off)

Lauantai 7.12.2019

WOD

Strength (load)

Deadlift 5 sets of 1. Every 3:00.

Metcon (time)

4 Rounds for time of:

20 Front rack lunge steps, alt. legs

10 Front squats

M: 40kg N: 30kg

Timecap: 14 minutes 

Accessory:

5 Rounds:

8+8 KB ft.rack reverse lunges

8+8 1-leg KB deadlifts