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WOD 15.1

WOD 15.1

WOD
            Monday Front squat or Back squat (climbing) 5 - 5 - 5 - 5 - 5 Aim for higher total KG amount than last week Metcon: AMRAP 15 5 HR push ups 10 reverse lunges (RX+ with Kettlebells) 15 abmat sit ups Tuesday Pull ups: 2 x ME (strict) + 2 x ME (kipping) - Rest 2:00 between sets HSPU: 2 x ME (strict) + 2 x ME (kipping) - Rest 2:00 between sets Metcon: 21-15-9 Wall ball Burpee T2B KBS 24/16 Wednesday Push jerk 3 - 3 - 3 - 3 - 3 (climbing) Aim for higher total KG amount than last week Metcon: 5 rounds for time 9 hang power clean 40/30 5 thrusters 40/30 1 Bar MU * *Scale to 6…
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WOD 8.1

WOD 8.1

WOD
Monday Back squat or Front squat: 5 - 5 - 5 - 5 - 5 Metcon: EMOM 8 8 hang power clean 40/30 + 8 burpees Tuesday Gymnastics / pull ups + HSPU super sets: Sets 1 - 2 Max reps strict pull ups + max reps strict HSPU Sets 3 - 4 Max reps kipping pullups + max reps kipping HSPU No rest between movements, rest 2 min between sets Metcon: AMRAP 15 40 DU 30 abmat sit ups 20 medball squat clean 10 push ups Wednesday Push jerk: 3 - 3 - 3 - 3 - 3 Metcon: Complete 100 wall balls Every minute you perform burpees, when clock hits 1:00 you do 1, when clock hits 2:00 you do 2 etc... Keep adding until you've completed 100…
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WOD 1.1.

WOD 1.1.

WOD
Monday Box closed Tuesday "Big gymnastics conditioning" EMOM 36: 1: 10 WB + 5-10 T2B 2: 10 KBS + 5-10 pull up 3: 20 walking lunges 4: 20 abmat sit ups 5: 10 burpees + 20s plank 6: rest Wednesday Squat: Choose either front or back squat and perform set 5 x 5 (climbing, across, waves..) Metcon: For time 21-15-9 thrusters 40/30 burpee over bar Olympic: Squat clean Thursday WOD (S): AMRAP 15 10 hang cleans 40/30 10 push ups 10 pistols 10 T2B Rest 5:00 AMRAP 15 10 push press 40/30 10 wall ball 10 KBS 24/16 10 pull ups Friday Rope climbs for strength or skill work Deadlift 4 x 10 Metcon: 2 rounds for time 10 frontrack lunges 40/30 20 box overs 30 air squats 10 HSPU…
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WOD 18.12

WOD 18.12

WOD
Postauksen lopussa joulun ajan ja loppuvuoden aikataulut!           Monday Push press heavy double Metcon: "Sky Hook" 3 rounds for time 20 hang power clean 40/30 20 front squats 20 push press Tuesday Gymnastics strength (pick one, or work on progressions) 1) Pull up 3 x ME 2) Ring dip 3 x ME 3) HSPU 3 x ME Rest 2:00 between sets Gymnastics conditioning: EMOM 20 or AMRAP 20 1: 20 steps walking lunges 2: 15 KBS 24/16 3: 10 T2B 4: 30 DU 5: rest Wednesday Back squat heavy single Metcon: E2MOM for 4 sets 4 hang power clean 6 thrusters 8 frontrack lunges RX: 50/35kg Olympic: power clean + jerk Thursday WOD (S): EMOM 40 1: 5 front squats 70/45 + 8 box overs 2:…
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WOD 11.12

WOD 11.12

WOD
            Monday Push press 5 x 2 @ 90% (of last weeks 2RM) Metcon: 20 KBS 32/24kg 10 burpee box over 10 T2B 20 wall ball 10 pull ups 10 HSPU Rest 3:00 and repeat (mark both rounds times, try to hold same pace) Tuesday Pick one movement and do strength or skill work (20 mins) - Pull up - Ring dip - HSPU - T2B Gymnastics conditioning: EMOM 20: 1: 20 steps walking lunges 2: 30-40 DU 3: 5-10 push ups + 10 back extensions 4: 20 abmat sit ups 5: rest Wednesday Back squat 5 x 2 - 85% Front squat 2 x 10 - 70% Metcon: On the minute 2 hang power clean 4 hang power clean 6 hang power clean 2…
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WOD 4.12

WOD 4.12

WOD
            Monday Push press 2RM; 3 x 2 @ 90% Metcon: AMRAP 4 21 hang power clean 40/30 21 S2OH 40/30 21 KBS 24/16 rest 2:00 AMRAP 4 15 hang squat clean 40/30 15 S2OH 40/30 15 KBS 24/16 rest 2:00 AMRAP 4 9 hang power clean 40/30 9 hang squat clean 40/30 9 S2OH 40/30 9 KBS 24/16 Tuesday "Suomi 100 WOD": Tuntematon Sotilas / Unknown Shoulder WOD: 9:00, 16:00, 17:00 Wednesday - Box closed (käynti avainkoodilla normaalisti) Thursday Olympic: C&J or Snatch (you can choose) WOD (S): AMRAP 30 10 HSPU 20 jumping lunges 30 KB snatch 40 wall ball 50 KBS Friday Back squat 5 x 3 @ 80% Front squat 3 x 10 @ 60% Metcon: 9-12-15 Deadlift 80/55 pull up directly…
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WOD 27.11

WOD 27.11

WOD
            Monday Push press 2RM (fairly easy 2RM, no drop sets first week) Metcon: For time 30 lunges 15/10kg 100 DU or single under 50 wall ball 17 pull up 50 wall ball 100 DU or single under 30 lunges 15/10kg Tuesday Pick one EMOM: a) EMOM 10: 1: 4-8 strict pull up 2: 8-10 floor press b) EMOM 10: 1: 4-8 strict HSPU 2: 8-10 sumo high pull from hang c) EMOM 10: 1: 6-10 strict T2B 2: 30-40s frontrack KB carry Metcon: AMRAP 8 2 push up 2 KBS 2 abmat situp 4+4+4, 6+6+6... Wednesday Back squat 5 x 5 @ 70% Front squat 2 x 10 @ 60% Metcon: 15-12-9 Thruster 50/35 Burpees over bar Hang squat clean 50/35 Rest 1:30 after…
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WOD 20.11

WOD 20.11

WOD
DELOAD WEEK Deloading in workouts means we are dropping down on weights and taking a little bit easier on metcons. Focus on quality of movements and enjoy easier workouts. Some workouts are supposed to feel easy! :)   Monday Push press 5 x 2 - 65% of 1RM (or 55-60% of 3RM) Metcon: AMRAP 20 15 KBS 24/16 10 wall ball 5 HR push ups 20 abmat sit ups 5 HR push ups 5+5 frontrack KB lunges 20 back extensions Tuesday Gymnastics skill work for 20 mins Pick one or two skills. Metcon: EMOM 15 1: 5 burpees + 5-8 T2B 2: 10 KBS + 5-8 pull ups 3: 10 jumping squats + 30 DU *Adjust reps as needed Wednesday Back squat 3 x 5 - 60% of 1RM Front…
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WOD 13.11

WOD 13.11

WOD
Monday Push press 3RM (push to max) Metcon: AMRAP 4 21 thruster 40/30 21 burpees over bar Rest 2:00 AMRAP 4 21 front squats 40/30 21 burpees over bar Rest 2:00 AMRAP 4 21 S2OH 21 burpees over bar *These short AMRAP's should be completed at all out efforts. Try to pick weight that you can go in 1-2 sets in each barbell movement. Tuesday Gymnastics skill: Pick skill and work for ~20mins (HSPU, ring dips, pull ups, Bar MU etc.) Metcon: E2MOM for 18 mins 1: 12 WB + 10 T2B 2: 15 KBS + 10 pull ups 3: 12 jumping lunges + 40 DU *Scale reps as needed, work rest ratio about 1:1. Wednesday Back squat + front squat complex 3 rounds 10 x back squat Rest 1:00…
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WOD 6.11

WOD 6.11

WOD
Monday Push press 3RM; 2 x 3 @ 90% *Heavier than last week Metcon: 2 rounds for time 20 hang power clean 50/35 20 burpees over bar 20 wall ball *Pick HPC weight so you can complete them in 1-3 sets in both rounds Core: 1:00 hollow hold 1:00 arch hold 1:00 plank Tuesday Gymnastics weakness training for 15 mins: HSPU, Ring dips, pull ups, T2B etc. Metcon: AMRAP 15 30 DU 15 KBS 24/16 30 DU 15 T2B :30s wall squat sit Wednesday Squat stamina: Back squat 3 x 10 Front squat 3 x 5 *Target is same loads for both squats, heavier than previous, rest 2:00 between sets Metcon: 50 wall ball 40 box over 30 KB snatch 24/16 20 HSPU 10 KB thrusters 2 x 24/16 *This…
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