WOD for Wednesday, Aug 07, 2019
The Nürburgring of metcons3 x 12min partner amraps A: 10 cal row 8 burpees over rower B: 200m run 10 weighted sit ups/ ghd sit ups C: 40m sled push 12 s2o 40/25kg You go, [...]
elokuu 2019
WOD for Tuesday, Aug 06, 2019
Imperium Extra Core Workout IIIAccumulate 3 minutes of L-sit. Rest as needed Use parallettes or 2 kettlebells. Some progressions Power clean3-4 times 2 reps. 3-4 times 1 rep. First 4 result slots for 2 reps, [...]
WOD for Monday, Aug 05, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Aug 04, 2019
Every body jerk right now7 x 1 Find your heavy jerk for the day. Hirveä, hirveempi, hirvein12 min EMOM Odd: 6 thrusters 60/40kg Even: 8-12 bar over burpees CFEG: Syksyn voikka taas käynnissä: Core & [...]
WOD for Saturday, Aug 03, 2019
DeadliftDeadlift 3-3-2-2 Oh, please god no!4-6 x 20s assault bike. Rest as needed between efforts.
WOD for Friday, Aug 02, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 31Intervalls: 5x every 6min: 500/450m row + 40m sled push + 12/10cal assalt bike/ski -Tavoite päästä alle 4min kierros niin jää 2min lepoa. - Pitää mennä [...]
heinäkuu 2019
WOD for Thursday, Aug 01, 2019
Saved by the bell6-8 x 3:30 work/ 1:30 rest A: Run 400m + amrap of: - 10 alternating db snatches - 5 t2b B: Row 500m + amrap of Cindy: - 5 pull ups - [...]
WOD for Wednesday, Jul 31, 2019
Kyykkää pevkele kyykkää!Front squat 5-3-1-3-1 Merde mikä metcon!for time: 21-15-9 - hang power clean 60/40kg - weighted abmat sit up Adv: 21-15-9 - hang power clean 70/50kg - ghd sit up Time cap 8min.
WOD for Tuesday, Jul 30, 2019
Imperium Extra Core Workout IIEMOM7 - 4-6 one leg v-ups - 4-6 v-ups - 4-6 tuck ups - 4-6 sec hollow hold All movements unbroken. Snatch + OHS (1+1)6-8 sets. Hietön metcon4 rounds for time [...]
WOD for Monday, Jul 29, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Jul 28, 2019
Tickling the 🍑5 x E3MOM - 6+6 reverse lunge - 4+4 pallof presses Green rubber bands are not allowed for the pallof press. And add more weight to the lunges from the last time. Ny [...]
WOD for Saturday, Jul 27, 2019
Push jerksPush jerks 4 x 3 Some workouts make me feel like screaming8min amrap of - 3-5 strict pull-ups / c2b's - 12 kb swings 32/24kg - 8 box over burpees Advanced 8min amrap of [...]
WOD for Friday, Jul 26, 2019
Rest dayRest day: Recovery work and mobility ENDURANCE VKO 30RUN 4x200m ,rest 1min btw sets -rest 3min 3x300m , rest 1min btw sets -rest 3min 2x400m, rest 1min btw sets -Kaikki vedot samaa vauhtia, tavoite [...]
WOD for Thursday, Jul 25, 2019
Front squatsFront squat sets of 3-3-2-2 reps. "John Deere"4-6 x 30sec all-out sled push - rest as needed between effort
WOD for Wednesday, Jul 24, 2019
"Lynne"Five rounds: Bodyweight bench press max reps Pull-ups max reps Score is total reps Toight as a toiger!2-3 rounds - 20 + 20 heavy single arm kb front rack carry - 20 hollow rocks - [...]
WOD for Tuesday, Jul 23, 2019
Imperium Extra Core Workout I2 rounds of - 15 v-ups - 15 straddle ups - 15 hollow rocks - 10 candlestick to L-sit - 10 candlestick to straddle hold - 15 seated straddle leg lift [...]
WOD for Monday, Jul 22, 2019
Rest dayRest day: Recovery work and mobility
WOD for Sunday, Jul 21, 2019
Other metcons go to 10, ours go to 1130min amrap of - 5 C2B pull-ups - 10 push-ups - 15 cal row - 200m run
WOD for Saturday, Jul 20, 2019
DeadliftDeadlift 5 x 5 No touch 'n go's! Death by gobled squatDeath by goblet squat 24/16kg - first minute 2, second minute 4, third minute 6, ...