WOD for Wednesday, Mar 11, 2020
This is not just some simple BS, this is 🦵sculpting!Back squat 3-1-3-1-3-1 The three's are to be done with the same as we did the 4's last week. On the one's you can build up [...]
maaliskuu 2020
WOD for Monday, Mar 09, 2020
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Mar 08, 2020
You are a fine tuned metcon machineAll the ladies of the imperium have a strong international womens day! 6 x 4min work / 2min rest - 500m row - 30 alternating db push presses (pick [...]
WOD for Saturday, Mar 07, 2020
Peso muertoDeadlift 4 x 4 No touch and go's. For quality3-4 rounds for quality - 6+6 barbell btn reverse lunges - 2 challenging rope climbs
WOD for Friday, Mar 06, 2020
Rest dayRest day: Recovery work and mobility
WOD for Thursday, Mar 05, 2020
Functional bodybuilding7 x e90sec odd: 3-5 pull up even: 5-8 ring push up / bench press Total of 14 working sets (7 of both)
WOD for Wednesday, Mar 04, 2020
So much BSBack squat 2-4-2-4-2-4 Lada ojassa -simulaattori4-5 x 20m heavyish sled pushes Generous rest periods, this is not a vomit comet workout.
WOD for Monday, Mar 02, 2020
Rest dayRest day: Recovery work and mobility
helmikuu 2020
WOD for Sunday, Mar 01, 2020
🔼 & 🔽6-8 x every 90 seconds - 3-5 pull-ups Kyl se siitä5 rounds for time - 5 ohs 60/40kg - 10 weighted sit-ups - 30 du's Adv: 5 rounds for time - 5 ohs [...]
WOD for Saturday, Feb 29, 2020
Jerk - a quick, sharp, sudden movementJerk 4 x 3 Go HEAVY! Se7en7 rounds of 7 deadlifts 100/65kg 7 ring dips Scaling cheat sheet: Ring dips -> dips -> ring push-ups -> push-ups -> challenging [...]
WOD for Friday, Feb 28, 2020
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 9VKO 9 Peruskuntoharjoitus: 60min yhtäjaksoinen työ tai 10min-9min-8min… , rest 30sec btw sets - Valitse yksi kone (pyörä,soutu,hiihto) - Valitse toinen ylläolevista vaihtoehdoista miten haluat treenin [...]
WOD for Thursday, Feb 27, 2020
I hope it's not a long amrap with wallballs and calories...... and it's a 30min amrap of - 5 t2b's - 10 hang power cleans 50/35kg - 15 wallballs - 20/15cal row / bike / [...]
WOD for Wednesday, Feb 26, 2020
Back squat 5RMUse spotters, belts and squat like hell. Back squat 6RMUse spotters, belts and squat like hell. Ja elämä on helppoo kun on levypaino mistä pitää kii12min amrap - 10+10 walking lunges with plate [...]
WOD for Tuesday, Feb 25, 2020
Pull me underBuild up to a heavy single hang snatch. Don't worry, it's just a easy EMOMemom for 16min odd: 2 hang snatches even: 3-5 pull-ups Adv: emom for 16min odd: 1 heavy hang snatch [...]
WOD for Monday, Feb 24, 2020
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Feb 23, 2020
You got 99 problems but surviving this goddamn metcon ain't one5-6 x e6mom - 500m row - 10 thrusters 60/40kg Thrusters... thrusters everywhere... 10K Gymnastics: HSPU aka Handstand Push-UpsHSPU Proggressions
WOD for Saturday, Feb 22, 2020
Rest dayRest day: Recovery work and mobility 99% chance of gains3 rounds 30 kb swing s 80m d-ball / kb front rack carry - rest as needed between rounds Oodi painavien esineiden nostamiselle ja laskemiselleDeadlift [...]
WOD for Friday, Feb 21, 2020
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 8VKO 8 Leg Burner: 6rnd: 20cal erg bike/assault bike + 40m sled push (juoksemalla) - rest 3min btw sets -Joka kierros kovaa!! -Kelkka tyhjänä tai vähän [...]
WOD for Thursday, Feb 20, 2020
Gravity versus youBack squat 2 x 2 + 4 x 4 Heavy two's but no max attempts. The fours on the same or a bit heavier as the last weeks three's. Nopeita liikkeitä tajunnan rajoilla4 [...]