WOD for Thursday, Jun 07, 2018
Back squat 8-8-8-8-8This is a pyramid set, but this time do sets 3 and 4 with the same weight! Aka for example 40-45-50-50-40 kilos. Liten träning4 rounds for time 5 strict C2B pull-ups 10+10 weighted [...]
kesäkuu 2018
WOD for Wednesday, Jun 06, 2018
Narrow grip bench pressSet of 7-5-3-5-7 reps Must on tullut urheiluhullu21-18-15-12-9-6-3 reps of push press 50/35kg kb swing 24/16kg cal row 20min time cap.
WOD for Tuesday, Jun 05, 2018
"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
WOD for Monday, Jun 04, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Jun 03, 2018
Romanian deadlift 6-6-6-6-6This is a pyramid set, aka for example 40-45-50-45-40 kilos. Quality exercise for the butt and core3-4 rounds for quality 8+8 reverse lunges 40m kb front rack walk (heavy) rest as needed between [...]
WOD for Saturday, Jun 02, 2018
Jerking3 Jerks for 8 rounds, one round every 90 seconds. Squat me tender, run me long14min AMRAP of 12 front squat 50/35kg 200m run
toukokuu 2018
WOD for Friday, Jun 01, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 22ROW 3x - 3min easy pace - 30sec hard pace - 3min easy pace - 30sec hard pace - 3min easy pace - 30sec hard pace [...]
WOD for Thursday, May 31, 2018
Hang power cleanshang power cleans 3 sets of 3-2-1 reps. No fails! Functional yoga9min AMRAP of 4 C2B pull-ups 8 Push-ups 16 db snatches 45/25lbs
WOD for Wednesday, May 30, 2018
Back squat 8-8-8-8-8This is a pyramid set, aka for example 40-45-50-45-40 kilos. Howdy partner!In teams of two for time: 60 kb push press (pick weight) 60 cal row 160m sled push 60 cal row 60 [...]
WOD for Tuesday, May 29, 2018
Snätsei ja hyppyi8 x each 90 seconds - 2 hang snatches + 3 high box jumps I hope it's not rope climbs, du's and t2b's......aaand it's 5 rounds of 1-2 rope climbs 30 double unders [...]
WOD for Monday, May 28, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, May 27, 2018
Same same, but different10 x 90 seconds work. Alternate between A & B workloads. A) - 6-8 bodyweight dip - 8-10 ohs 40/30kg - rest of time row for cal rest 90sec B) - 6-8 [...]
WOD for Saturday, May 26, 2018
Deadlift 3RMFind your heavy deadlift 3 rep max for the day. Butt burner For time: - 50 double kb front rack walking lunges - 80m low sled push - 50 bw walking lunges
WOD for Friday, May 25, 2018
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 2132min EMOM 1) 13/10cal row 2) 8 kb swing + 8 t2b 3) 13/10cal row 4) 20m sled push + 20m sled drag skaalaa alussa kalorit [...]
WOD for Thursday, May 24, 2018
Push press 5 x 4Rest around 3 minutes between sets. All sets with the same weight. Poor man's triathlon simulatorFor time: - 800m run - rest 2min - 1000m row - rest 2min - 60/50cal [...]
WOD for Wednesday, May 23, 2018
Front squat 3RMFind your front squat 3RM in 20min Back squat 1x20Add weight to last weeks squats Weighted plank3-5 sets of 20 second weighted planks. And they're supposed to be heavy!
WOD for Tuesday, May 22, 2018
Cleanish jerk EMOMEach 90 sec for 15min: - power clean + hang clean + jerk Diesel powerFor time: - 4-6-8-10 hang power clean 70/50kg - 8-12-16-20 push up If you're a bad ass, you can [...]
WOD for Monday, May 21, 2018
Rest dayRest day: Recovery work and mobility
WOD for Sunday, May 20, 2018
Partner workout30min amrap, split the reps 12 deadlift 120/80kg 16 box over burpee 20 kb swing 32/24kg 24 cal row 10K Gymnastics klo 13-14Vaihtuva teema. Luvassa taitoharjoittelua, liikkuvuutta, tukilihasten vahvistusta ja paljon muuta.