Tiistai 27.4.2021

Metcon (time)

“Jackie”

For time: 

1000m row

50 Thrusters 20/15kg

30 Pull-ups

Timecap: 10 minutes

Maanantai 26.4.2021

Metcon (time)

For time: 

50-40-30-20-10 reps for time:

Double-unders

Sit-ups

*20 Jumping lunges after each round.

Sunnuntai 25.4.2021

Strength (quality) 

In 15 minutes build up to a 1RM hang snatch of the day. 

Lauantai 24.4.2021

Metcon (time)

“Karen”

150 Wallball shots for time. 20/14lb

Timecap: 10 minutes

Perjantai 23.4.2021

Metcon (quality) 

25 minutes for quality & minimum rest:

20 Seated bicep curls, alt. arms

20 Seated shoulder press’, alt. arms

20 Weighted step-ups

15 RDLs

10 Deficit push-ups

10 Banded pull-ups

20 Banded ab cruches

Torstai 22.4.2021

Metcon (reps)

“Cindy XXX”

AMRAP in 20 minutes of: 

10 Pull-ups

20 Push-ups

30 Air squats

15 Pull-ups

30 Push-ups

45 Air squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Air squats

30 Pull-ups

60 Push-ups

90 Squats

Keskiviikko 21.4.2021

Metcon (time)

Buy-in: 80/60 Calories bike erg

5 Rounds of: 

8 Squat cleans 50/35kg

10 Toes to bar

Cash-out: 20/15 Calories bike

Timecap: 13 minutes

Tiistai 20.4.2021

Strength (load)

Back squats with climbing weight:

5-5-5

3-3-3

1-1-1

*Goal is to find the heaviest weight for back squat in a set of 5, 3 and 1. Lift every 3:00

Maanantai 19.4.2021

Metcon (quality)

21 minutes for quality:

20/15 Calories row
9 Burpee box jumps 30/24”
4 Rope climbs

Sunnuntai 18.4.2021

Metcon (time)

5 Rounds for time of: 

20 Pull-ups

20 Wallball shots 20/14lb

20 DB Snatches, alt arms 25/17,5kg

20 Pistol squats

Timecap: 25 minutes

Lauantai 17.4.2021

Strength (load)

In 15 minutes build up to a 1RM hang clean & push jerk of the day

Perjantai 16.4.2021

Metcon (time)

6 Rounds for time of: 

5 SDHP 60/40kg

7 Front squats 60/40kg

9 Bar over burpees

Timecap: 10 minutes

Torstai 15.4.2021

Metcon (quality) 

20 minutes for quality & minimum rest:

10+10 Kneeling 1-arm shoulder press

20 Romanian deadlifts

5 Caterpillars with push-up

10+10 Windmills

20 Weighted abcrunches

5 Catepillars with push-up

Keskiviikko 14.4.2021

Metcon (reps) 

AMRAP in 15 minutes of:

6 Strict pull-ups

8 DB hang squat snatches, alt. arms

12 Push-ups

8 DB hang squat snatches, alt. arms

M: 22,5kg N: 15kg DB

Tiistai 13.4.2021

Metcon (quality) 

EMOM for 20 minutes of:

  1. 15 GHD sit-ups
  2. 20/15 Calories bike erg
  3. 15 Box jump overs 24/20”
  4. 40s plank hold
  5. Rest