WOD for Monday, Aug 24, 2020
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elokuu 2020
WOD for Sunday, Aug 23, 2020
ConditioningEMOM36 Bike DB hang squat snatches (alternating) Row KB hang clean & jerks (alternating) Burpees Rest *Set up the equipments to a line so you can do the wod in a flow. Everyone does not [...]
WOD for Saturday, Aug 22, 2020
Deadlift 1RMFind your one rep max! Belt and good attitude on! *Warm up well before starting with barbell. First sets with a barbell can be a bit longer 3-5 but when weights get heavier move [...]
WOD for Friday, Aug 21, 2020
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WOD for Thursday, Aug 20, 2020
Shoulder press 1RMFind a shoulder press 1rm. *Warm up well before starting with barbell. First sets with a barbell can be a bit longer 3-5 but when weights get heavier move quickly into singles. Maximum [...]
WOD for Wednesday, Aug 19, 2020
Back squat 1RMFind your 1RM of the day. Belt on, spotters to the sides and turn up that squat music! *Warm up well before starting with barbell. First sets with a barbell can be a [...]
WOD for Tuesday, Aug 18, 2020
Snatch5 x 1 squat snatches *all the sets with 85-90% from 1rm. Focus is on making good heavy reps - not PR attempts nor fails. Snatch cyclingEMOM12 1. 6 tng power snatches @50% from 1rm [...]
WOD for Monday, Aug 17, 2020
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WOD for Sunday, Aug 16, 2020
Aerobic conditioningAMRAP40 15 cal Row 20 Air squats 15 cal Bike 20 Abmat Sit ups 15 Burpee push ups Every 8 minutes Run 400m Starting at 0:00, last run at 32:00. *You should be able [...]
WOD for Saturday, Aug 15, 2020
DeadliftDeadlift 75% of 90% 1RM x 5 reps 85% of 90% 1RM x 3 reps 95% of 90% 1RM x 1+ reps *Percentages counted from 1RM are 67,5% 76,5% 85,5% *Count from the same weight [...]
WOD for Friday, Aug 14, 2020
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WOD for Thursday, Aug 13, 2020
Warm up EMOMEMOM10 1. Seated wall angels 2. Pancake (if possible) good mornings (with stick) 3. Cuban press with plates 4. Prone over head raises 20 sec + Prone over head pulses 20 sec 5. [...]
WOD for Wednesday, Aug 12, 2020
Back squatBack squat 75% of 90% 1RM x 5 reps 85% of 90% 1RM x 3 reps 95% of 90% 1RM x 1+ reps *Percentages counted from 1RM are 67,5% 76,5% 85,5% *Count from the [...]
WOD for Tuesday, Aug 11, 2020
Clean & JerkClean & Jerk 5 x 1 squat clean + 1 jerk *all the sets with 85-90% from 1rm. Power cyclingEMOM12 1. 6 tng power cleans & power jerks @50% from 1rm 2. 4 [...]
WOD for Monday, Aug 10, 2020
LepopäiväRestday - What did you do?
WOD for Sunday, Aug 09, 2020
Conditioning in pairs<3AMRAP35 20 cal bike 20 dumbbell snatches 20 cal row 20 dumbbell burpees *You go I go style - divide the reps as you like with your partner *Every 5 minutes 200m run [...]
WOD for Saturday, Aug 08, 2020
DeadliftDeadlift 70% of 90% 1RM x 3 reps 80% of 90% 1RM x 3 reps 90% of 90% 1RM x 3+ reps *Percentages counted from 1RM are 63% 72% 81% *Count from the same weight [...]
WOD for Friday, Aug 07, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Aug 06, 2020
Warm up EMOMEMOM10 1. KB bottom up carry (20sec per arm) 2. Walking good mornings (with stick) 3. KB halos 4. Bear crawl shoulder taps 5. DU practise Shoulder pressShoulder press 70% of 90% 1RM [...]