Tiistai 20.10.2020

Skill – HSPU 

Metcon (quality)

For time: 

10-9-8-7-6-5-4-3-2-1 reps of strict hspu

*50 Double unders after each set of SHSPU

Timecap: 15 minutes. 

Maanantai 19.10.2020

Metcon (reps)

AMRAP in 15 minutes of: 

4 Strict chin-ups

8 Deficit push-ups 20/10kg plates 

16 American KBS 28/20kg

Sunnuntai 18.10.2020

Metcon (time)

For time:

50/40 Calories row

50 Box step-ups with medball in bearhug 20/14lb, 24”/20”

50 Deadlifts 80/50

50 Wallball shots 20/14lb

Rest 4:00 minutes

50 Wallball shots 20/14lb

50 Deadlifts 80/50kg

50 Box step-ups with medball in bearhug 20/14lb, 24”/20”

50/40 Calories row

Lauantai 17.10.2020

Strength (load) 

6 sets of 5 front squats. RPE8-9. 

Lift every 3:00. 

Perjantai 16.10.2020

Strength (load)

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

Metcon (quality)

4 Rounds for time:

9 Bench press

18 Pull-ups

Rest 2:00 minutes between sets. 

Torstai 15.10.2020

Strength (load) 

Build up to a heavy single power snatch in 12 minutes. 

Metcon (quality)

EMOM for 10 minutes of: 3 ”tng” Power snatches at moderate weight

(Around 65-70% of the heavy single)

Keskiviikko 14.10.2020

Metcon (time)

21-15-9 Reps for time:

Front squats 70/45kg

HSPU

Timecap: 10 minutes. 

Benchmark workout. We’ll redo this workout in week 48

Tiistai 13.10.2020

Metcon (reps)

AMRAP in 4 minutes:

30/24 Calories row

30 Toes to bar

*Rest 4:00 min

AMRAP in 4 minutes of:

20/15 Calories row

15 Toes to bar

Rest 4:00 min

AMRAP in 4 minutes of: 

10/8 Calories row

8 Toes to bar

*Light bike erg during the rest period. 

Maanantai 12.10.2020

Metcon (reps)

AMRAP in 18 minutes of: 

4 Weighted strict pull-ups

8 DB Clusters (two DB’s)

16/12 Calories row

*Goal is to go unbroken on each set so choose weights accordingly. 

Sunnuntai 11.10.2020

Metcon (reps)

AMRAP in 20 minutes of: 

P1) 50 Double-unders

P2) 

10m 1-arm OH lunge, R

10 Wallball shots 20/14lb

10m 1-arm OH lunge, L

M: 22,5kg N: 15kg DB.

*You go, I go. 

Lauantai 10.10.2020

Strength (load) 

5 sets of 5 front squats. AHAP. 

Lift every 3:00. 

Perjantai 9.10.2020

Metcon (reps)

”Lynne”

5 Rounds, AMRAP each round: 

Max reps bench press @ BW

Max reps strict pull-ups

Rest 3:00 min between rounds. 

*This is a starting test and we’ll redo this workout at week 49. Make notes on how it went. 

Torstai 8.10.2020

Strength (load) 

Build up to a heavy single power clean in 12 minutes. 

Metcon (quality)

EMOM for 10 minutes of: 3 ”tng” Power cleans at moderate weight

(Around 65-70%)

Keskiviikko 7.10.2020

Metcon (reps)

AMRAP in 9 minutes of: 

12/10 Calories row

8 Burpees over rower

Rest 2:00 minutes

AMRAP in 9 minutes of: 

12/10 Calories bike erg

12 Weighted lunges(6+6) with DB’s in front rack

M: 20kg, N: 10kg DB’s

Tiistai 6.10.2020

Skill – HSPU

Metcon (quality)

15 Minutes for quality & minimum rest of:  

4+4 TGU 

8 Strict HSPU

*Choose a moderate weight. Goal is to go unbroken on each set.