WOD for Monday, Jul 15, 2019
Rest dayRest day: Recovery work and mobility
heinäkuu 2019
WOD for Sunday, Jul 14, 2019
Push press 5 x 5Push press 5 x 5 Musta käsipaino nousee4 rounds for time: - 20 Alternating db snatches - 10 Weighted sit-up's - 50 Du's
WOD for Saturday, Jul 13, 2019
Pump for the upperbody and pain for da butt5 round E3MOM: - 5-8 strict pull-ups / Strict C2B's - 8+8 front rack reverse lunges (barbell or kb's) Syvä hyppy matalaan päätyyn12 min amrap of: - [...]
WOD for Friday, Jul 12, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 28E2MOTM for 24min (every 2 min x 12 = 4 rnds) 20/17 cal row + 5 burpee 10/7 cal row + 10 burpee 40 DU soudut [...]
WOD for Thursday, Jul 11, 2019
Front squats5 x 5 sets of front squats E3MOM. Use the same weight you used on last weeks 6 x 4's. Quality work3 rounds for quality - 10 + 10 DB single leg deadlifts - [...]
WOD for Wednesday, Jul 10, 2019
I wanna be like Hulk16 minutes on the minute - 3-4 weighted dips - 6-8 double dumbbells rows - 8-12 banded face pulls (Red rubbers only people!) - Rest Now i am become running and [...]
WOD for Tuesday, Jul 09, 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 Would [...]
WOD for Monday, Jul 08, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Jul 07, 2019
"ABC, easy as one, two, three"3 x 12 min amraps with partner A: 8 burpees 40m heavy farmers carry rest 3min B: 10 cal row 40m kb front rack carry/ d-ball carry rest 3min C: [...]
WOD for Saturday, Jul 06, 2019
Split jerk doubles8 x each 90 sec: split jerk doubles Deadburp5 x E2MOM - 5 deadlift - 8-12 bar over burpee Use a challenging weight on deadlifts.
WOD for Friday, Jul 05, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 27RUN 4 RNDS: 700m RUN (cooper pace) REST 75sec 300m RUN (reilusti kovempaa kuin coopervauhti, ei kuitenkaan täysillä) REST 3min
WOD for Thursday, Jul 04, 2019
Weighted pull-ups6 x E2MOM: 5 weighted pull-ups Mambo No. 66 rounds of - 4-6 power cleans (70/50kg) - 8-10 push-ups - 12-15 air squats Time cap is 14 minutes.
WOD for Wednesday, Jul 03, 2019
Front squatsE3MOM Front squat 6 x 4 Same weights on all sets as last week. Fast and nasty!3 rounds for time - 15/12 cal row - 10 burpee Go fast!
WOD for Tuesday, Jul 02, 2019
Imperium Extra Core Workout VIII2-3 rounds of - 10 v-ups - 20 sec hollow hold - 20 sec arch hold - 20 leg lifts - 30 heel touches Unbroken if possible 1-2 minute rest between [...]
kesäkuu 2019
WOD for Monday, Jul 01, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Jun 30, 2019
Deadlift 3 x 5Touch and go's are not allowed today. Olet itse oman elämäsi Rocky3-4 rounds for time - 15 kb push presses - 15 db box step overs - 15 cal row
WOD for Saturday, Jun 29, 2019
It’s not easy having a good time!6 x 4 min amraps / rest 3 min A: 6-8 pull ups / c2b / 2-3 bar mu's 8 box jumps 12 db heavy snatch / double db [...]
WOD for Friday, Jun 28, 2019
Rest dayRest day: Recovery work and mobility
WOD for Thursday, Jun 27, 2019
Front squat 4 x 4Front squats 4 x 4. E3MOM. Don't go crazy, leave some reps in your tank. Supa!3 supersets of 3-5 weighted pull-ups 3-5 weighted dips Rest 3min between supersets.