Perjantai 3.9.2021

Metcon (reps) 

AMRAP in 12 minutes of: 

12 Deficit push-ups

18/13 Calories row

Rest 4:00 min

AMRAP in 12 minutes

12 Supine ring-rows

18/13 Calories bike erg

Torstai 2.9.2021

Ohjattu palauttava harjoitus

Keskiviikko 1.9.2021

Strength (load) 

Front squat clusters:

4 sets of 3-3-3.

:30s rest between sets. 3:00 min rest between rounds.

As heavy as form allows. 

Tiistai 31.8.2021

Metcon (reps) 

AMRAP in 18 minutes of: 

6 Hang snatches 60/40kg

12 Pull-ups

24 Sit-ups

Maanantai 30.8.2021

Strength (load) 

Build up to a heavy set of 10 push press’ in 12 minutes. 

Then 3 sets of 10 @ -10-5kg. Rest 2:00 min between sets. 

Metcon (reps) 

Alternating tabata:

Push press – light weight

Jumping lunges

Sunnuntai 29.8.2021

Metcon (time)

For time:

50 Calories row

40m OH walking lunge 20/15kg plate

50 Box jumps 24/20”

Timecap: 8 minutes

Lauantai 28.8.2021

Strength (load) 

Back squat, 7 sets of 1. Climb up to a heavy weight. Lift every 3:00 min.

Perjantai 27.8.2021

Metcon (quality) 

AMRAP in 20 minutes of: 

15/12 Calories row

10 GTOH 40/30kg

*Aim for unbroken sets. Rest as needed. 

Torstai 26.8.2021

Recovery WOD

Ohjattu palauttava harjoitus

Keskiviikko 25.8.2021

Metcon (quality) 

EMOM for 20 minutes of: 

  1. 5-10 HSPU
  2. 20/15 Calories row

Tiistai 24.8.2021

“Randy”

Metcon (time) 

75 Snatches for time. 

M: 35kg N: 25kg

Timecap: 5 minutes

Maanantai 23.8.2021

Metcon (quality)

30 minutes for quality & minimum rest:

21 DB. snatch, R 22,5/15kg

21 L Pull-ups

21 DB. snatch, L 22,5/15kg

21 L Pull-ups

84 Double-unders

Sunnuntai 22.8.2021

Metcon (quality) 

10 Rounds, every 2:00 min: 

3 Power cleans

3 Front squats

3 STOH

M: 90kg N: 60kg

Lauantai 21.8.2021

Metcon (reps) 

AMRAP in 18 minutes of calories bike erg

Rest 2:00 

AMRAP in 18 minutes of calories row erg

Perjantai 20.8.2021

Strength (load) 

Back squats

4 rounds:

5 x 1 back squats with 15s rest between sets. 

3:00 min rest between rounds. As heavy as possible/form allows.