WOD for Sunday, Jun 07, 2020
ConditioningAMRAP30 In pairs 7 Toes to bars 7 Wall balls 7 Box over jumps 7 KB swings *One starts the amrap and one goes for a 500 meter row. When the rower is done she/he [...]
kesäkuu 2020
WOD for Saturday, Jun 06, 2020
Deadlifts1 x 5 @65% of 90% 1RM 1 x 5 @75% of 90% 1RM 1 x 5+ @85% of 90% 1RM *If you don’t know your 1rm try to guess it with your coach. You [...]
WOD for Friday, Jun 05, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Jun 04, 2020
Shoulder press1 x 5 @65% of 90% 1RM 1 x 5 @75% of 90% 1RM 1 x 5+ @85% of 90% 1RM *If you don’t know your 1rm try to guess it with your coach. [...]
WOD for Wednesday, Jun 03, 2020
Back Squats1 x 5 @65% of 90% 1RM 1 x 5 @75% of 90% 1RM 1 x 5+ @85% of 90% 1RM *If you don’t know your 1rm try to guess it with your coach. [...]
WOD for Tuesday, Jun 02, 2020
Power cleans & Split jerks5 x 3 power cleans + 1 split jerk *all the sets with 65-70% from 1rm Macho Man”Macho Man” EMOM for as long as possible 3 power cleans 3 front squats [...]
toukokuu 2020
WOD for Monday, Jun 01, 2020
LepopäiväRestday - What did you do?
WOD for Saturday, May 30, 2020
Saturday 30.5.2020At the Gym 1. Deadlift 4 x 8 First set with a dead stop Last three sets can be touch n go, but no bouncing from the floor. One set more than last week, [...]
WOD for Thursday, May 28, 2020
Thursday 28.5.2020At the Gym 1. Gymnastics skills 4 rounds for quality 30 sec Handstand walk / Shoulder taps in a wall facing handstand hold or plank 10-20 Kips at bar / Pull ups / Chest [...]
WOD for Wednesday, May 27, 2020
Wednesday 27.5.2020At the Gym 1. EMOM12 1. 5 Back Squats 2. 5 Front Squats 3. 10 Front Rack reverse lunges 4. Rest *You can have three different weights for this. There is not much rest [...]
WOD for Tuesday, May 26, 2020
Tuesday 26.5.2020Tiistai At the Gym 1. Snatch 3 x 3 Muscle snatches *Focus on the bar path and hip extension. Keep it light. 5 x 2 Power snatches *Technique first but here you can go [...]
WOD for Monday, May 25, 2020
LepopäiväRestday - What did you do?
WOD for Sunday, May 24, 2020
Sunday 24.5.2020At the Gym Basic conditioning EMOM40 1. Row, Bike, Ski 2. Farmers carry 3. Box step over 4. Hand release push up 5. Sit ups *Move through the whole minute with a steady pace [...]
WOD for Saturday, May 23, 2020
Saturday 23.5.2020At the Gym 1. Deadlift 3 x 8 First set with a dead stop after every rep = no touch and go Second and third set with touch and go style, but still focusing [...]
WOD for Friday, May 22, 2020
Lepopäivä
WOD for Thursday, May 21, 2020
Thursday 21.5.2020At the Gym 1. Gymnastics skills Spend 10 minutes for handstand or handstand walk practice Spend 10 minutes for kipping / kipping pull up / c2b practice 2. Gymnastics conditioning EMOM15 1. Handstand walk [...]
WOD for Wednesday, May 20, 2020
Wednesday 20.5.2020At the Gym 1. EMOM12 1. 5 Back Squats 2. 5 Front Squats *Go by the feel with weights! There is not a lot of rest so don’t go too heavy - Focus on [...]
WOD for Tuesday, May 19, 2020
Tuesday 19.5.2020At the Gym 1. Clean & Jerks 3 x 3 Muscle cleans + Push presses *Focus on the bar path and hip extension. Keep it light. 3 x 2 Power cleans + Push jerks [...]
WOD for Monday, May 18, 2020
LEPOPÄIVÄRest & mobilize.