WOD for Friday, Nov 23, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 47SOUTUOHJELMA TREENI 3 ROW 8 x 750m / rest 45 sec btw sets Vauhti sama kuin 5000m testissä, jos ei pysty pitämään +0-2 sec voi lisätä [...]
marraskuu 2018
WOD for Thursday, Nov 22, 2018
Back squat triplesBack squat 6 x 3 reps. "JFK"8min amrap of: - 20m kb front rack carry R 32/24kg - 8 push ups - 20m front rack carry L - 8 t2b's
WOD for Wednesday, Nov 21, 2018
Yoga for complete beginners8-10 x 2min work / 2min rest A) - 1 rope climb - 7 box jumps - 14 db snatches (pick weight) B) - 10 cal row - 7 pull ups - [...]
WOD for Tuesday, Nov 20, 2018
Power clean doubles8-10 x 2 reps. No touch and go's! Tästä takykardia nopeasti ja helpostiFor time: 30 Thrusters 50/35kg advanced use 60/40kg 5min time cap. Painon pitää olla haastava!
WOD for Monday, Nov 19, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Nov 18, 2018
Deadlift 4RMDeadlift 4 rep max. Vyötä kehiin. Balls to the walls5 rounds - 3 wall climb - 15 wall ball Timecap 8mins.
WOD for Saturday, Nov 17, 2018
Split jerksSplit jerks, 8 x 3 rep sets. - moderate weight Ei tunnu missää! Löylyä lissää!4 rounds - 5 strict pull ups - 10 push ups - 20 air squats - 30 du's advanced: 4 [...]
WOD for Friday, Nov 16, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 46SOUTUOHJELMA TREENI 2 ROW 12 x 500m / rest 30 sec btw sets Vauhti sama kuin 5000m testissä, jos ei pysty pitämään +0-2 sec voi lisätä [...]
WOD for Thursday, Nov 15, 2018
Back squat 5RMBack squat 5 rep max. Päivän vinkit: - Vyöt käyttöön - Älä ole tyhmä, käytä varmistajia - Go heavy, go deep Sled tabatatabata sled push for distance (moderate weight) - 8 x 20sec [...]
WOD for Wednesday, Nov 14, 2018
"Mikäs merkillinen juttu tämä oikein on?!"10 x alternating 90sec work / 90sec rest A) 8 hang power cleans 60/40kg 12 box jumps rest of the time mountain climbers B) 8 push presses 15 kb swings [...]
WOD for Tuesday, Nov 13, 2018
Hi-hang snatches8 x 2 rep sets. Find a heavy double. Optional workout of the day3 rounds for quality and load - 20+20m suitcase carry - 40m kb front rack carry
WOD for Monday, Nov 12, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Nov 11, 2018
My name is Squat, Front Squat IIPause front squats, 6 x 4 reps. 2 second pause in the bottom position. Full throttle2-3 rounds of 250m row 15 kb swings 32/24kg 10 burpees 15 kb swings [...]
WOD for Saturday, Nov 10, 2018
Weighted pull-upsWeighted pull up's, 4 x 4 reps. 40 / 40 / 403 Rounds 40 seconds work / 40 seconds rest - Power clean 60/40kg - Wallballs - Assault bike / row - Rest
WOD for Friday, Nov 09, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 45SOUTUOHJELMA TREENI 1 ROW 24 x 250m / rest 15sec btw sets Soutuvauhti sama kuin 5000m testissä, jos ei pysty pitämään +0-2 sec voi lisätä avg [...]
WOD for Thursday, Nov 08, 2018
Back squats6 x 6 reps of back squats. Same weights that you used in the previous week. Just plain nästy3 rounds for time - 10 OHS 50/35kg - 10 burpee advanced: 3 rounds for time [...]
WOD for Wednesday, Nov 07, 2018
Push pressesSix sets of four reps of push presses. On the minute work12-15 Min OTM 2-4 Wallclimb's 6-8 T2B's 12-15 Weighted sit-ups advanced: 12-15 Min OTM 6 HSPU's 8-10 T2B's 10-12 GHS sit-ups
WOD for Tuesday, Nov 06, 2018
Heavy hang cleansEight sets of three rep hang cleans. You have a lot of time for this if you want to just keep hanging. Optional workout of the day3 rounds FOR QUALITY - 8 ring [...]
WOD for Monday, Nov 05, 2018
Rest dayRest day: Recovery work and mobility