Torstai 20.5.2021

Whitten progression 3. 

Metcon (time)

5 Rounds, every 5:00 min

12 KBS 32/24kg

12 Box jumps 24/20”

200m run

12 Burpees

12 Wallball shots 20/14lb

Keskiviikko 19.5.2021

Metcon (quality)

EMOM for 20 minutes of: 

  1. 10 Bench press  
  2. 75 Double-unders
  3. Max reps push-ups
  4. Rest

*Choose a moderate to heavy weight for bench press. 

Tiistai 18.5.2021

Strength (load) 

Build up to a heavy set of 3 snatches in 15 minutes. 

Metcon (time) 

“Isabel”

30 Snatches for time. 
M: 60kg

N: 40kg

Timecap: 5 minutes. 

Maanantai 17.5.2021

Metcon (quality)

For time: 

15 Turkish get-ups, right

15 Turkish get-ups, left

50 Toes to bar

12 Turkish get-ups, right

12 Turkish get-ups, left

35 Toes to bar

9 Turkish get-ups, right

9 Turkish get-ups, left

20 Toes to bar

M: 22,5kg DB

N: 15kg DB

Timecap: 21 minutes

Sunnuntai 16.5.2021

Strength (load)

Build up to a heavy set of 5 deadlifts in 15 minutes. No touch and go, no letting go.  

Metcon (reps)

AMRAP in 20 minutes of: 

200m run

10 Deadlifts 100/70kg

20 Weighted lunges with wallball in bearhug 20/14lb

Lauantai 15.5.2021

Strength (load)

Build up to a heavy set of 8 OHS in 15 minutes. 

Metcon (time) 

AMRAP in 10 minutes of: 

7 OHS 60/40kg

7 SHSPU

Perjantai 14.5.2021

Metcon (quality)

Recovery workout

20 Minutes of bike erg

*10 1-arm Devil’s press every 4:00 min

Rest 1:00 min

20 Minutes of row erg

*15 Sit-ups + 5 Strict pull-ups every 4:00 min

Torstai 13.5.2021

Metcon (reps) 

Whitten progression 2. 

3 Rounds of: 

AMRAP in 2:00 minutes of: 

20 Burpees

ME Wallball shots 14/20lb

Rest 1:00 min 

AMRAP in 2:00 minutes of: 

25 KBS 24/16kg

ME Box jumps 24/20”

Rest 1:00 min

Keskiviikko 12.5.2021

Metcon (reps) 

With partner AMRAP in 30 minutes of: 

10-20-30 Calories bike

*You go, I go.

Tiistai 11.5.2021

Metcon (quality)

EMOM for 20 minutes of: 

  1. 10 Pull-ups
  2. 20/15 Calories row
  3. Max reps ring-row
  4. Rest

Maanantai 10.5.2021

Metcon (time) 

27-21-15-9 reps for time of: 

Calories row

Burpees over rower

CAP: 10 minutes

Rest 3:00 min

27-21-15-9 Reps for time of: 

Calories bike

Wallball shots 20/14lb

Cap: 10 minutes

Sunnuntai 9.5.2021

Metcon (time) 

AMRAP in 18 minutes of: 

20 1-arm Devil’s press

20 Weighted lunges with DB on shoulder

40 Sit-ups

*Choose a moderate weight DB.

Lauantai 8.5.2021

Strength (load)

Build up to a heavy set of 5 deadlifts in 15 minutes. No touch and go, no letting go.  

Metcon (time) 

5 Rounds for time: 

5 Deadlifts 140/90kg

10 Bar over burpees

Timecap: 6 minutes

Perjantai 7.5.2021

Strength (load)

Build up to a heavy set of 8 OHS in 15 minutes. 

Metcon (reps) 

AMRAP in 6 minutes of: 

10 DB squat cleans, alt. arms. 

5 DB thrusters, left

5 DB thrusters, right

*Choose a moderate/heavy DB. 

Torstai 6.5.2021

Metcon (quality) 

14 minutes for quality: 

20/15 Calories row

10 Medball cleans

5+5 Thoracic bridges

1:00 Rest

14 minutes for quality:

20/15 Calories bike

10 Plate GTOH

5+5 “hip flow”