Keskiviikko 4.11.2020

Metcon (time)

For time 50-40-30-20-10 reps of:

Calories bike

Box jumps 24/20”

Lunge steps, alt. legs

Timecap: 30 minutes. 

Tiistai 3.11.2020

Metcon (time)

3-5-8-13-21 Reps for time of:

Hang power cleans

Bar over burpees

Timecap: 10 minutes. 

M: 40kg N: 30kg

Accessory (optional)

Seated banded row

3-4 x 15-20

Banded Lat pull down

3-4 x 15-20

Rest as needed between sets.

Maanantai 2.11.2020

Metcon (reps)

AMRAP in 10 minutes of:

10 HSPU

20 Wallball shots 14/8lb

30 Air squats

Sunnuntai 1.11.2020

Strength (load)

6 sets of 3 front squats. AHAP. Lift every 3:00. 

Accessory (optional)

3-4 Rounds of

Weighted box step ups (DB/KB) 8-15 per side

1:00 min rest

Weighted wall sit hold

30-45sec

2-3min rest between rounds.

Lauantai 31.10.2020

Strength (load)

Build up to a heavy bench press double in 10 minutes. 

Metcon (quality)

6 Rounds for time: 

6 Bench press

12 Pull-ups

Rest 2:00 minutes after each round. 

Accessory (optional)

3 rounds of:

ME ring support hold (goal is 20-30sec)

30-60s rest

ME pull-up hold (goal is 20sec+)

30-60s rest

ME Handstand hold (goal is 30sec)

Rest as needed between rounds.

Perjantai 30.10.2020

Metcon (time)

”Flight simulator”

For time: 

5-10-15-20-25…50-45-40-35…5 Unbroken double-unders. 

Timecap: 10 minutes 

Torstai 29.10.2020

Strength (load)

Build up to a heavy set of ”Power snatch + Hang squat snatch” in 15 minutes. 

Metcon (quality)

EMOM for 8 minutes of: 3 Hang squat snatches at moderate weight (65-70%)

Accessory (optional)

3-4 Rounds of: 

10/10 Banded Hamstring Curls

1:00 min rest

10/10 Side plank leg lift

Rest as needed between rounds.

Keskiviikko 28.10.2020

Skill – Toes to bar

Metcon (time)

30-20-10 Reps for time: 

Toes to bar

Dual DB/KB squats – heavy

*Choose heavy weights for the squats. You should really have to fight if you want to go unbroken. 

Timecap: 10 minutes

Tiistai 27.10.2020

Metcon (quality)

24 minutes for quality & minimum rest: 

30 DB bench press, alt. arms

25/20 Calories row

20 Ring-rows

*Choose a challenging weight for the DB bench press that allows you to go for big sets. Goal is to get 5-7 rounds. 

Accessory (optional)

Seated banded row

3-4 x 15-20

Banded Lat pull down

3-4 x 15-20

Rest as needed between sets.

Maanantai 26.10.2020

Metcon (time)

With partner 5 rounds (each) for time of: 

P1) 

25/20 Calories bike erg

P2) 

8 DB Snatch, alt. arms 

10m OH walking lunge, L

8 DB Snatch, alt. arms

10m OH walking lunge, R

Timecap: 25 minutes

Sunnuntai 25.10.2020

Squat progression

Strength (load)

6 sets of 4 front squats. AHAP.

Lift every 3:00

Lauantai 24.10.2020

Lynne progression 

Strength (load)

Build up to a heavy triple bench press in 10 minutes. 

Metcon (quality)

18 minutes for quality: 

5 Devil’s press

7 Bench press

9 Strict pull-ups

*Choose heavy weights for the devil’s press & bench press, but aim for unbroken sets. Goal is to get 3-5 rounds. 

Perjantai 23.10.2020

Metcon (time)

4 Rounds of: 

16 Toes to bar

16 Burpees

CAP: 10 minutes

Rest 3:00 minutes

4 Rounds of: 

16 DB front squats 20/10kg DB’s

16 Burpees

CAP: 10 minutes

Torstai 22.10.2020

Strength (load)

Build up to a heavy set of ”power clean + hang squat clean” in 15 minutes. 

Metcon (quality)

EMOM for 8 minutes of: 3 Hang squat cleans at moderate weight (Around 65-75%)

Keskiviikko 21.10.2020

Metcon (quality)

EMOM for 30 minutes of: 

  1. 10 Back squats
  2. 20/15 Calories bike
  3. 30 Air squats

*For the backsquats choose a moderate weight that moves well.