WOD for Saturday, May 04, 2019
DeadliftsDeadlift 4 x 6 (3sec eccentrics) No touch and goes! Making front rack lunges great again3 rounds for time - 20 double kb walking lunges 24/16kg - 10 pull-ups - 200m run Advanced 3 rounds [...]
toukokuu 2019
WOD for Friday, May 03, 2019
Rest dayRest day: Recovery work and mobility
WOD for Thursday, May 02, 2019
Push presses and face pulls4 rounds of - 8 push presses (1sec hold at the top) - rest 90sec - 10 banded face pulls - rest 90sec Throw your hands in the air and sit-up [...]
huhtikuu 2019
WOD for Wednesday, May 01, 2019
Back squatsback squat 4 x 8 - use same weight in all sets - rest 3min between sets Quality work4 rounds for quality and minimum rest - 8 db bench presses - 8 inverted ring [...]
WOD for Tuesday, Apr 30, 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 Partner [...]
WOD for Monday, Apr 29, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Apr 28, 2019
"Hidalgo" with less runningFor time: run 1,6K rest 2min 20 full clean @ 60/42,5kg 20 box jump 20 walking lunge with 20kg plate overhead 20 box jump 20 full clean rest 2 min run 1,6K [...]
WOD for Saturday, Apr 27, 2019
Push jerksPush jerks 5x4 Double AMRAP5min amrap of - 10 double kb front squats (pick weight) - 12/10cal row Rest 2mins. 5min amrap of - 10 double db push presses (pick weight) - 30 du's
WOD for Friday, Apr 26, 2019
Rest dayRest day: Recovery work and mobility
WOD for Thursday, Apr 25, 2019
Pull-ups3x5 of weighted pull-ups Do a 2 second hold at the top of each rep. Jerry 1 mile run 2k row 1 mile run
WOD for Wednesday, Apr 24, 2019
Back squats8-8-8 Add weight on every set. Kevyttä perspiraatiota2 rounds for time - 9 t2b's - 15 box over burpees - 21 db deadlifts
WOD for Tuesday, Apr 23, 2019
Imperium Extra Core Workout 82-3 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 [...]
WOD for Monday, Apr 22, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Apr 21, 2019
Deadliftsdeadlift 4 x 12 - rest 2min between sets No touch and go's. Quality work3-4 rounds for quality - 10-12 ring rows - 16 db box step overs (pick weight) - 80m heavy double kb [...]
WOD for Saturday, Apr 20, 2019
"Ahnuld"4 rounds of: - 10 shoulder press - rest 60sec - 12+12 db single leg deadlift - rest 60sec 3-4 rounds harder better faster stronger3-4 rounds for all out effort: - 10 thruster 50/35kg - [...]
WOD for Friday, Apr 19, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 16ODD OBJECT WORKOUT 200m sled push 150m farmers walk 100m D-ball / yoke carry / front rack double KB carry 50m overhead plate walking lunge 100m [...]
WOD for Thursday, Apr 18, 2019
Bulgarian pull-ups4 rounds of: - 12+12 bulgarian split squats - rest 60sec - 6-8 strict pull-ups - rest 60sec Don't stop me now - running is such a good time12min amrap of - 2 rope [...]
WOD for Wednesday, Apr 17, 2019
Bench pressBench press 4 x 12 - rest 2min between sets 1, 2, 3 ROW!row 4-6 x 30sec for meters - rest as needed between efforts
WOD for Tuesday, Apr 16, 2019
Power clean + Clean8 x Power clean + clean (2+1) No touch and go's! Front squat 2'sFront squat 2-3 x 2 Do a couple of heavy sets. This is not a PR hunt, this is [...]