Perjantai 6.3.2020

Metcon (reps)

AMRAP in 18 minutes of:

9 Box jump overs 30/24”

12 Burpee pull-ups

15 Sit-ups

Accessory:

4-5 rounds:

8-12 DB bench press – heavy

8/8 chainsaw row – heavy

Rest 1-2min btw movements

Torstai 5.3.2020

WOD

Strength (load)

In 20 minutes build up to a heavy set of 3 snatches.

  • No tng
  • No letting go

Accessory:

3-5 rounds of

10-20 GHD sit-ups

10-20 Back extensions on GHD

Rest 1-2 minutes between sets

Keskiviikko 4.3.2020

Metcon (time)

For time:

50/40 Calories bike

100 Lunge steps

50 American KBS 24/16kg

Timecap: 10 minutes

Accessory: 

4-5 rounds of

8-12 hamstring curls on rower 

30-60s wall sit hold w/2 KB’s in ft.rack hold

Rest as needed

Tiistai 3.3.2020

WOD

Metcon (time)

”D.T.”

5 Rounds for time: 

12 Deadlifts

9 Hang power cleans

6 Shoulder to overhead

M: 70kg N: 47,5kg

Timecap: 12 minutes

Accessory:

4 rounds of

10-20s chin over bar hold + ME pull ups

10-20s ring plank hold + ME ring push ups

If you can’t do pull ups just yet, you can taylor the movement to ring-rows instead. Aim  to get 6+ reps on pull-ups/push-ups.

Rest as needed between rounds.

Maanantai 2.3.2020

WOD

Metcon (time)

500m row for time.

Accessory:

3-5 rounds of

10-20 GHD sit-ups

10-20 Back extensions on GHD

Rest 1-2 minutes between sets

Sunnuntai 1.3.2020

Metcon (time)

For time:

80 Air squats

40 KBS 24/16kg

20 Strict pull-ups

60 Air squats

30 KBS 24/16kg

15 Strict pull-ups

40 Air squats

20 KBS 24/16kg

10 Strict pull-ups

20 Air squats

10 KBS 24/16kg

5 Strict pull-ups

Timecap: 25 minutes. 

Lauantai 29.2.2020

WOD

Strength (load)

Shoulder press, 7 sets of 1. 

Climbing weight. Every 3:00

Perjantai 28.2.2020

WOD

Metcon (time)

”Annie”

50-40-30-20-10 reps for time: 

DU’s

Sit-ups

Timecap: 12 minutes

Torstai 27.2.2020

WOD

Weightlifting – C&J

Strength (load)

Build up to a heavy single clean and jerk in 20 minutes. 

– 2 x same weight before adding more weight on the barbell

Keskiviikko 26.2.2020

WOD

Strength (load) 

Back squat, 7 sets of 1. 

Climbing weight. Every 3:00

Tiistai 25.2.2020

WOD

Metcon (reps)

”The Chief”

5 rounds of:

AMRAP in 3 minutes:

3 Power cleans

6 Push-ups

9 Air squats

1 min rest between rounds.

M: 60kg N: 40kg

Maanantai 24.2.2020

WOD

Skill – Kipping & kipping pull-up

Metcon (quality)

EMOM for 14 minutes of: 

1 – 6-10 Pull-ups

2 – 15-20 Calories row

Sunnuntai 23.2.2020

WOD

Metcon (time)

With partner for time: 

1000/800m bike

50 SDHP 

– then –

100 DU’s

50 Push press

  • then – 

1000/800m bike

50 SDHP 

– then –

100 DU’s

50 Push press

M: 35kg N: 25kg

*You go, I go each section. 

Lauantai 22.2.2020

WOD

Metcon (time)

For time 21-15-9 reps of: 

DB Snatch, alt. arms 35/22,5kg

Ring-dips

Timecap: 6 minutes

Accessory:

100-150 Bicep curl with band – light

100-150 Band pull downs – light

*Split anyhow

Perjantai 21.2.2020

WOD

Strength (load)

Back squat, every 3:00 (15 minutes)

3 @ RPE6

3 @ RPE7

3 @ RPE8

3 @ RPE9 + 1 repeat for max reps

Metcon (time)

1000m bike for time.

Accessory:

4 rounds of:

10 Banded kettlebell sumo deadlift – moderate

10 kb ft.rack cyclist squats – moderate

Rest as needed