Maanantai 12.4.2021

Strength (load)

Back squats, 5 sets of 3 @ RPE 9

Lift every 3:00

Sunnuntai 11.4.2021

Metcon (time) 

For time: 

100 Pull-ups

200 Push-ups

300 Air squats

Timecap: 30 minutes

Lauantai 10.4.2021

Metcon (time)

3 Rounds, every 6:00 min:

800/700m bike erg

30 KBS 32/24kg

50 Wallball shots 20/14lb

Perjantai 9.4.2021

Strength (load) 

In 20 minutes build up to a heavy weight in a complex of

Hang snatch + 1 Snatch balance + 1 OHS

Torstai 8.4.2021

Metcon (reps)

Jackie progression 5

4 Rounds for max reps:

:30s Calories row

:30s Rest

:30s Thrusters 50/35kg

:30s Rest

:30s Pull-ups

:30s Rest

Keskiviikko 7.4.2021

Metcon (quality)

For quality & easy pace: 

15 minutes of:

5 Box jumps

10 Medball cleans

15 Calories bike

3+3 “Cossack lunge into samson stretch”

Rest 2:00 min

15 minutes of: 

10 DB chest flies

10+10 KB “Halos”

15 Calories row

3+3 Thoracic bridge

Tiistai 6.4.2021

Metcon (reps) 

AMRAP in 10 minutes of: 

10 Push-ups

10 Ring-rows

Rest 2:00 min

AMRAP in 10 minutes of:

20 DB Bench press, alt. arms

10 KB Snatch, left

10 KB Snatch, right

Maanantai 5.4.2021

Metcon (reps) 

5 Rounds for max reps:

AMRAP in 3 minutes of: 

300m Shuttle run (10m posts)

ME weighted lunges with one KB/DB in front rack

Rest 2:00 min between rounds. 

Sunnuntai 4.4.2021

Metcon (reps) 

“Jack”

AMRAP in 20 minutes of: 

10 Push press 50/35kg

10 KBS 24/16kg

10 Box jumps 24/20”

Lauantai 3.4.2021

Strength (load)

Back squats, 5 sets of 5 @ RPE 9

Lift every 3:00

Perjantai 2.4.2021

Metcon (reps) 

AMRAP in 12 minutes of:

150 Double-unders

75 Wallball shots 20/14lb

50 DB hang snatch, alt. arms. 30/22,5kg

Torstai 1.4.2021

Strength (quality)

In 20 minutes build up to a heavy weight in a complex of

Hang clean + 2 push jerks

Keskiviikko 31.3.2021

Jackie progression 4

Metcon (quality)

EMOM for 15 minutes of: 

  1. Row 250/200m
  2. 15 Thrusters 30/20kg
  3. 15 Pull-ups

Tiistai 30.3.2021

Metcon (quality)

12 minutes of “over and under”: 

2:00 min over

2:00 min under

Rest 2:00 min

12 minutes of:

15/12 Calories row

5+5 Blackburns

5 Push-ups into downward dog

3+3 Thoracic bridge

Maanantai 29.3.2021

Metcon (time)

100 DB Hang cleans

25 Sit-ups

100 DU’s

100 DB Hang snatches

50 Sit-ups

100 DU’s

100 DB Hang clean & jerks

M: 22,5kg N: 15kg

*Split DB evenly. 

Timecap: 25 minutes