Perjantai 4.12.2020

Metcon (reps) 

”Lynne”

5 Rounds, AMRAP each round:

Max reps bench press @BW

Max reps strict pull-ups

Rest 3:00 min between rounds. 

Retest. Compare results to last time. 

Torstai 3.12.2020

Strength (load)

Build up to a heavy single snatch in 15 minutes. 

Metcon (time)

”Isabel”

For time: 30 snatches 60/40kg

Keskiviikko 2.12.2020

Metcon (time)

21-15-9 Reps for time:

Front squats 70/45kg

HSPU

Timecap: 10 minutes. 

Retest. Compare results to last time. 

Tiistai 1.12.2020

Metcon (quality)

18 minutes for quality and minimum rest:

20 Calories bike erg

15 Russian twists

5 High box jumps

20 Jumping lunges

15 Russian twists

5 High box jumps

*Choose a moderate weight for russian twists. Use WB/KB/Plate.

Maanantai 30.11.2020

Metcon (time)

With partner 5 rounds (each) for time: 

250/200m row

75 Double-unders

*You go, I go.

Timecap: 24 minutes

Sunnuntai 29.11.2020

Metcon (time)

”Angie”

For time: 

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air squats

Timecap: 30 minutes. 

Lauantai 28.11.2020

Metcon (quality)

EMOM for 18 minutes of: 

1 15/12 Calories bike

2 4-10 SHSPU

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 27.11.2020

Strength (load)

6 sets of 2 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.

Torstai 26.11.2020

Strength (load)

Build up to a heavy set of: 

Clean + 2 push jerks in 15 minutes. 

Metcon (quality)

EMOM for 8 minutes of: 

3 Clean and jerks – moderate weight. 

Keskiviikko 25.11.2020

Metcon (reps)

5 Rounds with 3:00 minutes work, followed by 1:00 minute of rest. AMRAP in each round:

4 Power cleans

8 Push-ups

12 Air squats

M: 60kg N: 40kg

Accessory (optional)

Seated banded row

3-4 x 15-20

Banded Lat pull down

3-4 x 15-20

Rest as needed between sets.

Tiistai 24.11.2020

Metcon (time)

3 rounds, every 6:00:

30/24 Calories bike erg

30 Box jumps 24/20”

30 Wallball shots 20/14

Maanantai 23.11.2020

Metcon (reps)

AMRAP in 10 minutes of: 

10 Hang power snatches

30 DU’s

M: 35kg N: 25kg

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.

Sunnuntai 22.11.2020

Metcon (reps)

With partner AMRAP in 25 minutes of:

3 Bench press 100/65kg

12 KBS 32/24

24 Double-unders

*You go, I go

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.

Lauantai 21.11.2020

Metcon (quality)

AMRAP in 15 minutes of:

5 Front squats 90/55kg

10 DB squats 30/22,5kg

15 Toes to bar

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.

Perjantai 20.11.2020

Metcon (time)

For time:

10 rounds of:

2 Burpee pull-ups

4 1-arm devil’s press 20/10kg

Cap: 10 minutes

Rest 3:00 min

10 rounds of:

4 Strict HSPU

2 Burpee box jump overs 24/20”

Cap: 10 minutes