WOD for Sunday, Dec 01, 2019
Chin-up a bit moreChin up or parallel grip chin up 6 x 6-8 Kinda like "the floor is lava"5 rounds for time: - 12 double db/kb push presses 45/35lbs - 60m farmers walk The twist: [...]
marraskuu 2019
WOD for Saturday, Nov 30, 2019
Deadlifts, lots of deadlifts4 rounds of - 10 deadlifts - rest 90s - 15+15s kneeling pallof iso hold - rest 90s Metcon ja Minä 6-0for time: - 21 double kb front rack squats (pick weight) [...]
WOD for Friday, Nov 29, 2019
Rest dayRest day: Recovery work and mobility ENDURANVE VKO 48ROW: 2x1000m / rest 2min 2x750m / rest 1,5min 2x500m / rest 1min 5x250m / rest 30sec Go hard!
WOD for Thursday, Nov 28, 2019
The meaning of lifeNarrow grip bench press 5 x 8 2 rowers, one boat4 x 500m row - work rest 1:1 Both athletes row 2000m each.
WOD for Wednesday, Nov 27, 2019
Lunges4 rounds of - 12+12 double kb walking lunge - rest 90s - 12 double db row - rest 90s Pientä hikijumppaa3-4 rounds of 30s work / 15s rest - kb snatch R (pick weight) [...]
WOD for Tuesday, Nov 26, 2019
3-Position Power Cleans6-8 x 3-position power clean - hips, above knee, floor For quality stuff3-4 rounds - 10-15 band pull aparts - 3-5 plank walk out A red rubberband is good for the band pull [...]
WOD for Sunday, Nov 24, 2019
Barbell pressBarbell press 4 x 10 Snatches and toes to bars12min otm alternating - 16-20 alternating db snatches (pick weight) - 6-8 t2b's 10K Gymnastics: Bar Muscle-Up Progressions 3/3 >> next week Ring MU!First Bar [...]
WOD for Saturday, Nov 23, 2019
A workout without wallballs is nothing else but a mediocre warm-up6 x E5MOM - 500m row - 20 Wallballs - 20 kb swings 24/16kg
WOD for Friday, Nov 22, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 47EMOM for 30min: 45sec assault bike 45sec farmers walk (heavy!) 15-10 wallball (max 30sec)
WOD for Thursday, Nov 21, 2019
Chin-upsChin up or parallel grip chin up 4 x 6-8 Jos kädet irtoo tässä niin se on ihan ok5 rounds for time - 15 cal row - 30 du's - 80m heavy farmers walk
WOD for Wednesday, Nov 20, 2019
Hollow lunges4 rounds - 10-15 hollow rock - 12+12 kb front rack walking lunge - rest 90sec Deadlifts and push-ups7min amrap of 3-6-9... - deadlifts 70/50kg - push-ups
WOD for Tuesday, Nov 19, 2019
Imperium Extra Core Workout XIVEmom7 - 4-10 one leg v up - 4-10 v-up / tuck up - 4-10 hollow hold All movements unbroken and should be performed in less than 40 seconds. Remember that [...]
WOD for Monday, Nov 18, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Nov 17, 2019
Quality work for sunday4 rounds for quality - 2 rope climb - 10 ghd sit up/ weighted sit up - 10+10kb snatch (pick weight) Rowing with a hint of thrusters5 x 90sec work / 90sec [...]
WOD for Saturday, Nov 16, 2019
Deadflits4 x 10 Quality work4 rounds for quality - 10+10 db walking lunge - 10 barbell row - 40m d-ball/ kb front rack carry - rest 60sec
WOD for Friday, Nov 15, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 46Modified partner murph: BUY IN: 3000m row *every 300m vaihto Then 20rnds: 5 pull up + 10 push up + 15 air squat *toinen tekee kieroksen, [...]
WOD for Thursday, Nov 14, 2019
Narrow grip bench pressNarrow grip bench press 4 x 10 Burpees and box jumps3-4 rounds for time - 15 burpees - 15 box jumps
WOD for Wednesday, Nov 13, 2019
Cyclist squats and low sled pushes4 rounds of - 12 double kb cyclist squat - rest 60sec - 40m low sled push - rest 60sec Grab the sled low! 21-15-9 not great, not terribleFor time [...]
WOD for Tuesday, Nov 12, 2019
HPCHang power cleans 6-8 x 3 Imperium Extra Core Workout XIII3 rounds of - 20 rainbows - 10 medicine ball v up / tuck up - Max L-sit hold Rest as needed between rounds Super-Super3-4 [...]