WOD for Wednesday, Sep 14, 2022
Back Squatback squat 2 x 6 - leave one rep in the tank - rest 4 min btw sets 2 x 8 - leave 3 reps in the tank - rest 3 min btw sets [...]
syyskuu 2022
WOD for Tuesday, Sep 13, 2022
Snatch + hang snatch + ohssnatch + hang snatch + ohs 6 x E2MOM (1+2+2) Quality work3 rounds for quality 8-10 lying triceps extensions 2 rope climb (legless if possible) 2 wall climb (3 sec [...]
WOD for Monday, Sep 12, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Sep 11, 2022
GymnasticsVoimistelutunti, teema vaihtelee Metcon2 rounds 40 sec work/ 2:20 rest hang power clean and jerk 60/40kg erg burpee sled push rest
WOD for Saturday, Sep 10, 2022
Kipping pull up practiceSKILL: kipping pull up STRENGTH: EMOM 9 1. 10-15s chin over bar hold 2. 6 strict knee raise 3. 20+20s side plank hip lift Metcon4 rounds for time 12 kettlebell swing @ [...]
WOD for Friday, Sep 09, 2022
LepopäiväRest day - what did you do?
WOD for Thursday, Sep 08, 2022
Back Squatback squat 8-8-6-6 leave 2 reps in the tank rest 3 min btw sets RowingRow with partner, ygig 250/200 500/450 750/650 1000/900m each rows the given distance while the other rests tc 18 min
WOD for Wednesday, Sep 07, 2022
Bench pressbench press 2 x 8 leave 2 reps in the tank rest 3 min btw sets 2 x 4 leave one rep in the tank rest 4 min btw sets Double TabataAlternating double Tabata [...]
WOD for Tuesday, Sep 06, 2022
Clean&Jerk Complexclean + hang clean + jerk - 6 x (1+1+2) Metconstart a running clock for 12 min 0:00 - 2:00 run 200 m max reps kb push jerk 24/16 kg rest 1 min 3:00 [...]
WOD for Monday, Sep 05, 2022
LepopäiväRest day - what did you do?
WOD for Sunday, Sep 04, 2022
GymnasticsVoimistelutunti, teema vaihtelee Deadliftdeadlift 8-8-6-6 leave 2 reps in the tank rest 3-4 min btw sets Metcon4 rounds 15 cal row 10 box jump over 40 m sandbag carry Tc 12 min
WOD for Saturday, Sep 03, 2022
Bench pressbench press 4 x 8 leave 2 reps in the tank rest 3-4 min btw sets Metcon2 rounds 60 sec work/ 120 sec rest - thruster 50/35 kg - sled push/ assault bike
WOD for Friday, Sep 02, 2022
LepopäiväRest day - what did you do?
elokuu 2022
WOD for Thursday, Sep 01, 2022
Kipping pull up practiceSKILL: kipping pull up STRENGTH: 4 x E3MOM: 5 strict chin up + 8+8 1-arm DB Z-press https://m.youtube.com/watch?v=Ib-8BOyAgTQ AMRAP8AMRAP8: 10 alt. DB snatch @ 15/22,5kg 6 DB box over 2 wall walk
WOD for Wednesday, Aug 31, 2022
Back Squatback squat 10-10-8-8 leave 2 reps in the tank rest 3 min btw sets Partner metcon2 rounds for time with partner, ygig 50 cal row 40 t2b tc 10min
WOD for Tuesday, Aug 30, 2022
Snatch + hang snatch + ohssnatch + hang snatch + ohs - 6 x (1+1+1) Quality work3 rounds for quality - 8 -10 db bench press - 8+8 kb row - max hand stand hold [...]
WOD for Monday, Aug 29, 2022
LepopäiväRest day - what did you do?
WOD for Saturday, Aug 27, 2022
Bear ComplexIn 20 minutes fFnd Your Max Bear Complex, 3-5 sets. One Bear Complex is Seven Rounds of the Following Sequence: Power Clean Front Squat Shoulder to overhead Back Squat Shoulder to overhead Bar must [...]
WOD for Friday, Aug 26, 2022
LepopäiväRest day - what did you do?