WOD for Friday, Oct 04, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 405 RNDS: 1 min assault bike 1 min rest 1 min shuttle run (15m) 1 min rest 1 min row 1 min rest GO HARD!
lokakuu 2019
WOD for Thursday, Oct 03, 2019
Weighted pull-upsWeighted pull-ups 4 x 3 Taivas varjele mitkä amrapit!2 x 8 min amrap / 2min rest Aaa) 8-10 pull-ups 40m d-ball carry 30 du's Bee) 8 kb thrusters 8+8 kb front rack walking lungs [...]
WOD for Wednesday, Oct 02, 2019
OHSOHS 5x4 Emphasis on the word "Heavy"4-5 rounds of - 20 Heavy db snatches - 8-10 T2B's Rest 60sec between rounds.
syyskuu 2019
WOD for Tuesday, Oct 01, 2019
Power cleansPower clean 5 x 2 Power balls6 x EMOM, alternating for 12min - 4-5 power cleans - 15-20 wall balls Imperium Extra Core Workout VII3 rounds of: - 30 sec on 30 sec off [...]
WOD for Monday, Sep 30, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Sep 29, 2019
Push jerks8 x every 90 seconds - 4 push jerks Advanced can practice doing touch and go's. CFEG: Core & Handstand 2909Core, 2Rounds: a) 10 + 10 Single leg raise b) 20m Slide drag c) [...]
WOD for Saturday, Sep 28, 2019
Front side Oll... squat8 x Every 90 seconds - 3 front squats Napakymppi 🎯10min AMRAP - 8 Kb swings - 8 Burpees - 8 V-ups AMRAP = As Many Reps as Possible
WOD for Friday, Sep 27, 2019
Rest dayRest day: Recovery work and mobility
WOD for Thursday, Sep 26, 2019
Cindy20 min AMRAP: 5 pull-ups 10 push-ups 15 squats
WOD for Wednesday, Sep 25, 2019
DeadliftsDeadlift E3MOM - 5 x 10 Sokka irti3 rounds of all out effort - 15/12 cal row - 40m sled push - 15/12 cal assault bike
WOD for Tuesday, Sep 24, 2019
Imperium Extra Core Workout VI3 rounds of 10/10 side bends with kettle bell 30 sec double kettlebell front rack hold Rest 60 sec between rounds OH S...!Find 3RM OHS of the day. Snatchy DU's8 x [...]
WOD for Monday, Sep 23, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Sep 22, 2019
Squats8 x every 90 seconds - 3 back squats Use a challenging weight but absolutely no fails! Erg like there's a bear in the room2000m row for time. CFEG: Core & Handstand practiceCore: a) 10 [...]
WOD for Saturday, Sep 21, 2019
Jerk and go6 x every 2 minutes - 6 push jerks Practice touch and go. On the minute work20min emom - 6-8 pull-ups - 8-10 push-ups - 15-20 kb swings (pick weight) - 10-15cal row [...]
WOD for Friday, Sep 20, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 383 x every 10min new round: 500m bike (sit) 500m row 500m bike (stand) 500m row 500m bike (sit)
WOD for Thursday, Sep 19, 2019
Beast on paper80 seconds of work every 4 minutes for three rounds - Sled push - Row or ski - Assault bike - Rest
WOD for Wednesday, Sep 18, 2019
OHS and T2B's5 x e90sec alternating for 15min - 6-8 OHS - 6-10 T2B's Köysi, seinä ja kahvakuulat4-5 rounds for time - 1 rope climb - 2 wall climbs - 12 double kb squats
WOD for Tuesday, Sep 17, 2019
Midclean crisis8 x every 90 seconds - 3 hang power cleans - add weight unti thingsl heavy Imperium extra core workout V4 rounds of 4 strict one leg t2b 4 strict t2b Max L-sit hold [...]
WOD for Monday, Sep 16, 2019
Rest dayRest day: Recovery work and mobility