WOD for Tuesday, Jun 11, 2019
Imperium extra core workout V4 rounds of 4 strict one leg t2b 4 strict t2b Max L-sit hold Rest 90 sec between rounds Snatch + hang snatch 6-8 x (1+1)Increase the weights so that you [...]
kesäkuu 2019
WOD for Monday, Jun 10, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Jun 09, 2019
Weighted pull-upsWeighted pull-ups 4 x 2 Training to be a badass20min amrap of - 5 pull-ups / C2B's - 8 push-ups - 12/10 cal rowing - 40m heavy farmers walk
WOD for Saturday, Jun 08, 2019
Lyfter de dödaDeadlifts 2 x 3 + 2 x 1 Like fun, only different9min amrap with a partner, you go, I go - 15-20 air squats - 1-2 wall climbs
WOD for Friday, Jun 07, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 23RUN 1000m – cooper vauhti 400m – 10sec kovempaa kuin cooper /400m vauhti 800m – cooper vauhti 300m – 10sec kovempaa kuin cooper /400m vauhti 600m [...]
WOD for Thursday, Jun 06, 2019
Narrow grip bench pressDo sets of 4 x 4. Advanced, do the one below. Veni, vidi, burpee!21-15-9 reps of - kb swings 32/24kg - burpees - cals rowing advanced: 21-15-9 reps of - kb swings [...]
WOD for Wednesday, Jun 05, 2019
Back squatsBack squats, sets of 2 x 3 + 2 x 2 Push pressesPush press 4 x 4
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 CFEG: Pientä [...]
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
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