WOD for Friday, May 17, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 20 RUN 5 rounds: 1. 90sec easy run + 30sec walk 2. 60sec moderate run + 30sec easy run + 30sec walk 3. 30sec fast run [...]
toukokuu 2019
WOD for Thursday, May 16, 2019
Thrusters, so many thrusters...E2MOM x 8 - 3 thrusters "Veikka Gustafsson"16min amrap of - 1-2 rope climb - 20 cross body mountain climbers - 40m double kb front rack carry
WOD for Wednesday, May 15, 2019
The most super of sets4 super sets of - 6-8 db bench press - max reps kipping c2b's/ pull-ups Rest 2min between rounds. The greatest metcon on Earth5 rounds of - 500m row - 400m [...]
WOD for Tuesday, May 14, 2019
CleaningPower clean + hang clean 5 x (1+1) Front squatsFront squats 3 x 2 Imperium Extra Core Workout I2 rounds of - 15 v-ups - 15 straddle ups - 15 hollow rocks - 10 candlestick [...]
WOD for Monday, May 13, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, May 12, 2019
"Tartsan"5 rounds of - 2 rope climbs - 8+8 front rack walking lunges - rest 2-3min GYMNASTICS Tunneilla harjoitellaan lajinomaisia gymnastics -liikkeitä vaihtuvin teemoin: parillisilla viikoilla teemana on tanko/renkaat/köysi ja parittomilla viikoilla hand stand/-hold/-walk/-push ups. [...]
WOD for Saturday, May 11, 2019
Split jerksSplit jerks 6 x 4 Metcon Macabre VFor time: - 10-8-6-4-2 clean and jerks 60/40kg - 200m run Time cap 10 minutes.
WOD for Friday, May 10, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE: COOPER TEST 💥COOPER TEST: Run as many meters as possible in 12 min Vertaa 14.9.2018, syksyllä taas uusinta!
WOD for Thursday, May 09, 2019
pull-ups 5 x 5 5 sets of 5 pull-ups. One second chin hold over the bar. Making moving heavy objects great againIn teams of three: 1200m sled push/pull Every time you change positions each do [...]
WOD for Wednesday, May 08, 2019
Back squats 8-8-6-6Back squats sets of 8-8-6-6 reps. Simple and effective15 minute on the minute of: - kb swings 24/16kg - rowing - rest advanced: 15min on the minute of: - double db snatches (pick [...]
WOD for Tuesday, May 07, 2019
Snatchy snatchy and more snatchy!Power snatch + snatch balance 6-8 x (3+1) No touch and go's! A nightmare while being awake21-15-9 - pull-ups - push-ups - db box step overs (pick weight) advanced: 21-15-9 - [...]
WOD for Sunday, May 05, 2019
Running, rowing and DUsIn 45 minutes run 3km row 3km 300 du´s you can perform the given exercises in any given order or partition them as you like (for example 6 x (500m row + [...]
WOD for Saturday, May 04, 2019
DeadliftsDeadlift 4 x 6 (3sec eccentrics) No touch and goes! Making front rack lunges great again3 rounds for time - 20 double kb walking lunges 24/16kg - 10 pull-ups - 200m run Advanced 3 rounds [...]
WOD for Friday, May 03, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 18EMOM for 28 min: 4 rnds: 8-18 cal row 8-18 bar facing burpee 8-18 cal assault bike 8-18 bar over burpee 8-18 cal ski (row jos [...]
WOD for Thursday, May 02, 2019
Push presses and face pulls4 rounds of - 8 push presses (1sec hold at the top) - rest 90sec - 10 banded face pulls - rest 90sec Throw your hands in the air and sit-up [...]
huhtikuu 2019
WOD for Wednesday, May 01, 2019
Back squatsback squat 4 x 8 - use same weight in all sets - rest 3min between sets Quality work4 rounds for quality and minimum rest - 8 db bench presses - 8 inverted ring [...]
WOD for Tuesday, Apr 30, 2019
Imperium Extra Core Workout IX4 rounds for time - 20 sec wall facing hs hold - 20 sec plank - 20 sec side plank (20 sec on both sides) Rest as little as possible Partner [...]
WOD for Monday, Apr 29, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Apr 28, 2019
"Hidalgo" with less runningFor time: run 1,6K rest 2min 20 full clean @ 60/42,5kg 20 box jump 20 walking lunge with 20kg plate overhead 20 box jump 20 full clean rest 2 min run 1,6K [...]