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WOD 12.8

WOD 12.8

WOD
TEST WEEK           Monday Back squat 1RM Metcon: 15-12-9 Hang squat clean 60/40 Burpees over bar Timecap: 7 min Tuesday AMRAP 4: 40 wall balls max reps kipping pull ups rest 2:00 AMRAP 4: 40 KBS 24/16 max reps kipping pull ups rest 2:00 AMRAP 4: 100 DU max reps kipping HSPU rest 2:00 AMRAP 4: 400m run max reps kipping HSPU rest 2:00 AMRAP 4: 30 burpees max reps T2B rest 2:00 AMRAP 4: 30 goblet squats 24/16 max reps T2B Score is total reps completed. Wednesday Push prss 3RM Push jerk 1RM Metcon: "Strict Grace" 30 Clean & Press 40/30 Time cap: 6 min Thursday WOD (S): EMOM 40 1: 10 deadlifts (you choose the weight) 2: 10-12 burpees 3: 10-12 heavy KBS 4:…
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WOD 6.8

WOD 6.8

WOD
DELOAD WEEK             Monday Back squat 5 x 4 @ 31X1 tempo (light loads) Metcon: 800m run/jog 5 T2B 15 back squats 20/15 5 T2B 15 front squats 20/15 5 T2B 15 OHS 20/15 5 T2B 800m run/jog Tuesday a) sHSPU 3 x 70% of max reps b) sPull up 3 x 70% of max reps Metcon: AMRAP 4 2 rounds of 15 hang power clean 40/30 9 pull ups after 2 rounds, remaining time ME burpees over bar rest 4:00 AMRAP 4 2 rounds of 15 S2OH 40/30 9 HSPU after 2 rounds, remaining time ME burpees over bar Deload version: EMOM 12: 1: 7-10 hang power clean 40/30 2: 5-10 kipping pull ups 3: 7-10 S2OH 40/30 4: 5-10 kipping HSPU Wednesday Push press 4…
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WOD 30.7

WOD 30.7

WOD
Monday Back squat 2 rounds: 6 x 80% Rest 1:00 4 x 85% Rest 1:00 2 x 90% Rest 3:00 Metcon: ”Sort of Helen” (repeat: 18.4.2018) 1000m run 63 KBS 24/16 36 pull ups Tuesday EMOM12: 1: 15/12 cal row 2: 10-15 T2B 3: 14-20 DB/KB snatch 4: rest Rest 2:00 EMOM12: 1: 20 wall ball 2: 5-10 kipping HSPU 3: 30-50 DU 4: rest Wednesday Avoimet ovet - no regular classes Omaitoimisesti: Push press 3-3-3 Push jerk 2-2-2 Heaviest possible Thursday Olympic: snatch WOD (S): ”Pick your strengths” 1) 20 deadlifts 80/55 2) 20 push press 40/30 3) 15 thrusters 40/30 4) 20 T2B 5) 20 pull ups 6) 20 HSPU 7) 40 jumping lunges 8) 30 KBS 9) 30 wall ball 10) 60 DU 11) 400m run Pick…
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WOD 23.7

WOD 23.7

WOD
            Monday Back squat 2 rounds: 6 x 75% rest 1:00 4 x 80% rest 1:00 2 x 85% rest 3:00 Metcon: 3 rounds for time 400m run 30 KBS 24/16 Target is to go unbroken on swings Tuesday Long gymnastics EMOM 40: 1: x amount of strict pull ups 2: 8-12 burpees 3: x amount of strict HSPU 4: 30-50 DU (45s of jump rope) 5: rest Wednesday Push press 3-3-3 Push jerk 2-2-2 3 sets of: 10 x BTN press rest :45s 12 x OH lunges rest :45s 10/10 DB/KB push press rest 1:30 Olympic: split jerk Thursday WOD (S): "NICOLE" AMRAP 20 400m run Max reps ub pull ups Core: :30s dual KB frontrack wall sit :30s rest :30s hollow body hold…
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WOD 16.7

WOD 16.7

WOD
            Monday Back squat 2 rounds: 8 x 65% rest 1:00 6 x 70% rest 1:00 4 x 75% rest 3:00 Metcon: 400m run 21 wall balls 400m run 15 front squats 50/35 400m run 9 thrusters 50/35 Tuesday EMOM 12: 1: :30s pull ups 2: :30s double unders 3: :30s HSPU 4: :30s DB/KB snatches Metcon: AMRAP 15 15 hang power clean 40/30 10 burpees over barbell 5 T2B Wednesday Push press 5-5-5 Push jerk 3-3-3 Heavier than last week "Uppebody armor" 3 sets: 10 strict press rest 30s 10 floor press rest 30s 10 diamond push ups rest 1:00 Olympic: Snatch Thursday WOD (S): "MURPH" 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run Friday Clean complex:…
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WOD 9.7

WOD 9.7

WOD
            Monday Back squat 2 rounds 8 x 60% rest 1:00 6 x 65% rest 1:00 4 x 70% rest 3:00 Metcon: 5 rounds for time 15 wall ball 10 T2B 15 KBS 24/16 5 burpees Tuesday Gymnastics test: a) ME strict pull ups b) ME kipping pull ups c) ME strict HSPU d) ME kipping HSPU "CINDY" AMRAP 20 5 pull ups 10 push ups 15 air squats or "MARY" AMRAP 20 5 HSPU 10 pistols 15 pull ups Wednesday Push press 5-5-5 Push jerk 3-3-3 Barbell conditioning: 4 sets of 10 floor press 16 front rack lunges rest 1:30 One bar, same weight (add tempo to floor press if too easy weight compared to lunges etc.) Olympic: Snatch Thursday WOD (S): 10 rounds…
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WOD 2.7

WOD 2.7

WOD
DELOAD WEEK           Monday Back squat 5 x 4 (tempo 31X1, light to moderate loads) Not for time: 1000m jog 10 burpees 20 wall balls 10 burpees 20 wall balls 10 burpees 20 wall balls 1000m jog Tuesday a) strict pull ups 3 x 70% of max reps b) strict HSPU 3 x 70% of max reps EMOM 25: 1: * skill of your choice (kipping pull up or kipping HSPU) 2: 15-20 air squats 3: 8-12 T2B or 8-12 V-UP 4: 15-20 KBS 24/16 5: :30s planking Wednesday Push press + push jerk complex: 5 x 3+2 (pause at dip and top/catch positions, light to moderate loads) Barbell conditioning: 5 super sets of 10 x deadlifts 10 x floor press rest 1:30 between sets Olympic:…
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WOD 25.6

WOD 25.6

WOD
Monday Back squat 10 x 72% 8 x 77% 6 x 82% 4 x 87% 2 x 92% Metcon: 30 UB wall ball 15 UB KB/DB snatch (left) 15 UB KB/DB snatch (right) 400m run 25 UB wall ball 12 UB KB/DB snatch (left) 12 UB KB/DB snatch (right) 20 UB wall ball Tuesday 4 sets of: 20 KBS 24/16 :30s max reps pull ups 1 min rest Or 4 sets of: 30-50 DU :30s max reps HSPU 1 min rest Metcon: 3 rounds for time 21 hang power clean 50/35 15 T2B 9 burpee Wednesday Push press + push jerk complex: 6 x 3+2 (heavier if possible) Metcon: "Iron Couplet" (not for time) 10-1 strict press 40/30 1-10 deadlifts 100/70 Thursday WOD (S): "Fight Gone Bad" 3 rounds for total reps, 1…
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WOD 18.6

WOD 18.6

WOD
Juhannusviikko! Pe-Su salilla ei ohjattua toimintaa (avainkoodilla normaali käyttö juhannuksen aikana). Juhannuksen erikois WOD tunnit torstaina klo 10, 16 ja 17. Monday Back squat 10 x 70% 8 x 75% 6 x 80% 4 x 85% 2 x 90% Metcon: For time 21 burpee over bar 21 hang power clean 50/35 15 burpee over bar 15 hang squat clean 9 burpee over bar 9 thruster Timecap: 9 min Tuesday EMOM 8: 1: 40-60 DU 2: :40s max reps HSPU Or EMOM 8: 1: 20 KBS 24/16 2: :40s max reps pull ups Metcon: within 3 mins 400m run max reps T2B rest 1:00 within 3 mins 400m run max steps walking lunges (24/16kg, one KB in front rack) rest 1:00 within 3 mins 400m run Max reps abmat sit ups…
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WOD 11.6

WOD 11.6

WOD
Monday Back squat 10 x 67% 8 x 72% 6 x 77% 4 x 82% 2 x 87% Metcon: For total reps 1 min max reps DU 2 min max reps wall ball 9/6 3 min max reps KBS 24/16 2 min max reps wall ball 9/6 1 min max reps DU No plan, go all out! Tuesday EMOM 8: 1: 30-50 DU 2: :40s max reps HSPU Or EMOM 8: 1: 15 KBS 24/16 2: :40s max reps pull ups Metcon: On the minute 0-1: :30s hollow rocks 1-2: 20 OH walking lunges 2-3: 12-16 T2B 3-6: 400m run x 3 rounds Wednesday Push press + push jerk complex: 6 x 3+2 (aim for heavier than last week) Metcon: 5 sets / Not for time 10 floor press (athlete…
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