WOD for Sunday, Sep 22, 2019
Squats8 x every 90 seconds - 3 back squats Use a challenging weight but absolutely no fails! Erg like there's a bear in the room2000m row for time. CFEG: Core & Handstand practiceCore: a) 10 [...]
syyskuu 2019
WOD for Saturday, Sep 21, 2019
Jerk and go6 x every 2 minutes - 6 push jerks Practice touch and go. On the minute work20min emom - 6-8 pull-ups - 8-10 push-ups - 15-20 kb swings (pick weight) - 10-15cal row [...]
WOD for Friday, Sep 20, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 383 x every 10min new round: 500m bike (sit) 500m row 500m bike (stand) 500m row 500m bike (sit)
WOD for Thursday, Sep 19, 2019
Beast on paper80 seconds of work every 4 minutes for three rounds - Sled push - Row or ski - Assault bike - Rest
WOD for Wednesday, Sep 18, 2019
OHS and T2B's5 x e90sec alternating for 15min - 6-8 OHS - 6-10 T2B's Köysi, seinä ja kahvakuulat4-5 rounds for time - 1 rope climb - 2 wall climbs - 12 double kb squats
WOD for Tuesday, Sep 17, 2019
Midclean crisis8 x every 90 seconds - 3 hang power cleans - add weight unti thingsl heavy Imperium extra core workout V4 rounds of 4 strict one leg t2b 4 strict t2b Max L-sit hold [...]
WOD for Monday, Sep 16, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Sep 15, 2019
Yo, Adrian!6 x 3 min work / 3 min rest 8 thrusters 40/30kg 12 db box step overs (pick weight) rest of the time row for cal Advanced: 8 thrusters 50/35kg 12 db box step [...]
WOD for Saturday, Sep 14, 2019
Bend it like Bender!Deadlift 3 x 2 Diane21 – 15 – 9: 225/155lb or 100/70kg deadlift handstand push-ups
WOD for Friday, Sep 13, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE: COOPER TEST 💥COOPER TEST: Run as many meters as possible in 12 min. (Vrt. 10.5.2019 / 14.9.2018)
WOD for Thursday, Sep 12, 2019
Push push push push harderPush Jerk 5x5 No fails! Let me entertain you!15min EMOM - 5-8 pull-ups - 15-20 kb swings (pick weight) - 30 du's advanced: 15min emom - 2-4 ring or bar mu's [...]
WOD for Wednesday, Sep 11, 2019
Back squats and rowing6 x e5mom 10 back squat 100/65kg 500m row
WOD for Tuesday, Sep 10, 2019
Viistäköön polveni boksia8 x emom for 16min, alternating between - 3 power snatches - 3 high box jumps Get REKT!For time: - 50 heavy db snatches - 30 T2B's Imperium Extra Core Workout IV3 rounds [...]
WOD for Monday, Sep 09, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Sep 08, 2019
Sunnuntain hartausThree rounds of 40sec of work, hardest sustainable pace, starting E4MOM - sled push - assault bike or watt bike - row - rest Advanced can do four rounds. CFEG: EI voikkaa sunnuntaina...coach kipeenä.
WOD for Saturday, Sep 07, 2019
Leukoi ja lungei7 x e90sec alternating - 5-8 C2B's / pull-ups - 10+10 double kb front rack walking lunge Cluster sh*tstorm6min amrap with a partner, you go I go - 3 clusters 60/40kg
WOD for Friday, Sep 06, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 363 x 400m run 1 min rest 400m run 4 min rest Molemmat 400m kovaa! Jälkimmäinen 400m joka kierroksella tavoite 5sec kovempaa kuin eka 400m, esim. [...]
WOD for Thursday, Sep 05, 2019
Back squatsBack squat E3MOM 5 x 10 Corea koreaksi8-10 x 20sec work/ 20sec rest alternating - Mountain climbers - Plank with weight transfer (2,5kg plate)
WOD for Wednesday, Sep 04, 2019
Pull-upsWeighted pull-ups 4 x 2 Fitness cirquit5 x each 90 seconds alternating - 5-8 T2B's - 8 S2O's - 12/10 cal row