WOD for Wednesday, Jun 05, 2019
Back squatsBack squats, sets of 2 x 3 + 2 x 2 Push pressesPush press 4 x 4
kesäkuu 2019
WOD for Tuesday, Jun 04, 2019
It's almost like mathCean and jerk 2-3 x 2 x (1+1) - work up to two sets of heavy doubles Imperium Extra Core Workout IV3 rounds of - 20 weighted ab mat sit ups / [...]
WOD for Monday, Jun 03, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Jun 02, 2019
Maatalouslomittajasimulaattori6 x 5 min rounds / 2min rest between rounds A) run 800m - rest of the time heavy farmers walk B) row 1km - rest of the time kb front rack carry GYMNASTICS Tunneilla [...]
toukokuu 2019
WOD for Saturday, Jun 01, 2019
Deadlift 8RMFind your deadlift 8RM for the day. No touch 'n go's. 12 minutes on the minute12 minute on the minute - 2-3 rope climbs - 10+10 db walking lunges - 20 russian twists Russian [...]
WOD for Friday, May 31, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 22Engine intervalls 15 x 30sec ON / 30sec OFF - REST 10min 15 x 30sec ON / 30sec OFF valitse 2 eri konetta (soutu/hiihto/assault bike/wattbike) ja [...]
WOD for Thursday, May 30, 2019
Vastakkaiset voimat4-5 supersets of - 6-8 narrow grip bench presses - 6-8 ring rows - rest 2min between sets Horrible metcon, might delete later3 rounds of - 30 thruster 20/15kg - 400m run
WOD for Wednesday, May 29, 2019
Back squat 8RMFind you back squat 8RM for today. Run, bend & pick upcash in: 800m run Then 2 rounds of - 20 abmat sit-ups (adv: 15 ghd sit up) - 15 deadlift 100/70kg
WOD for Tuesday, May 28, 2019
Imperium Extra Core Workout IIIAccumulate 3 minutes of L-sit. Rest as needed Use parallettes or 2 kettlebells. Some progressions
WOD for Monday, May 27, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, May 26, 2019
“Filthy Fifty” 50 Box jumps (60/50 cm) 50 Jumping pull-ups 50 Kettlebell swings (16/12kg) 50 steps walking lunge 50 Knees to elbows 50 Push press (20/15kg) 50 Back extensions 50 Wall ball shots (20/14 lbs) [...]
WOD for Saturday, May 25, 2019
Metcon, terva ja hauta15min amrap of: - 10 shoulder to overheads 60/40kg - 80m farmers walk - 200m run rest 7min 15min amrap of: - 10 hang power clean 60/40kg - 15 push up - [...]
WOD for Friday, May 24, 2019
Rest dayRest day: Recovery work and mobility
WOD for Thursday, May 23, 2019
Back Squats 4-5 x 6What the workout name says over there ☝️ Quality work3 rounds for quality - 8+8 single leg deadlifts - 20 hollow rocks - 40m d-ball carry
WOD for Wednesday, May 22, 2019
Pull-upsSets of 5-5-3-3 pull-ups. Se on on the minute-iskelmää!15min on the minute - 6-8 bw dips - 10-15 kipping pull-ups - 40m sled push advanced: 16min on the minute - 2-4 mu's - 50 du's [...]
WOD for Tuesday, May 21, 2019
Imperium Extra Core Workout IIEMOM7 - 4-6 one leg v-ups - 4-6 v-ups - 4-6 tuck ups - 4-6 sec hollow hold All movements unbroken. Heavy single snatchHeavy single snatch Nancy5 rounds: 400 m run [...]
WOD for Monday, May 20, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, May 19, 2019
Split jerksSplit jerks 7 x 3. GYMNASTICS Tunneilla harjoitellaan lajinomaisia gymnastics -liikkeitä vaihtuvin teemoin: parillisilla viikoilla teemana on tanko/renkaat/köysi ja parittomilla viikoilla hand stand/-hold/-walk/-push ups. Ota alle itsenäisesti yleislämpöä tai omien liikkuvuusheikkouksiesi mobilisointia. Tunnin päätteeksi [...]
WOD for Saturday, May 18, 2019
Pick up your deads!Deadlift 6 x 6. 3 second eccentric phase (than means count to three on the way down on each rep). Do kettlebells dream of electric farmers?For time: - 40 wall balls - [...]