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WOD 10.12

WOD 10.12

WOD
TEST WEEK           Monday Back squat 1RM Tuesday Big gymnastics conditioning EMOM 40 1: x amount of HSPU 2: 8-12 burpees 3: x amount of pull ups 4: 30-50 DU 5: rest Wednesday Press 1RM Push press 1RM Thursday "FILTHY FIFTY" 50 box jump 50 jumping pull up 50 KBS 50 walking lunge steps 50 push press 50 back extension 50 wall ball 50 burpees 50 double unders Friday Clean 1RM Saturday Team WOD 11:00.
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WOD 3.12

WOD 3.12

WOD
DELOAD WEEK  Monday Back squat 5 x 3 - 33X1 tempo 2 rounds / 40s on 20s off: 1. biking 2. walking lunges 3. wall sit 4. skiing 5. DB push press 6. push up plank 7. rowing 8. KBS 9. farmers carry Tuesday HSPU skill / progressions 20mins 20 mins for quality: 15 KB deadlift 10 T2B 15 goblet squat :30s HS hold 10 pull ups 15 back extension 10 hollow rocks Wednesday Tuntematon Sotilas / Unknown Shoulder (WOD 7:00, 10:00, 16:00, 17:00) Thursday - No coached classes - Open gym with keycard 6-22 Friday 3-position clean with light to moderate loads / 20 mins 5 rounds for quality: 5 squat clean (athletes choose loads) 5 thruster 5 pull ups 5 push ups (add banded or weight if feeling…
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WOD 26.11

WOD 26.11

WOD
Monday Back squat 6-4-2 6-4-2 as heavy as form allows KB crossbody lunges 2 x 20 Metcon: 21-15-9 Wall ball DB snatch Tuesday a) HSPU 5 sets / progressions b) alternating floor press 3 x 20 c) single arm DB press 3 x 10/10 Metcon: EMOM 15 1: 10 deadlift 100/70 2 :30-:40s wall sit 3: 30-50 DU Wednesday Press 3-3-3-3-3 Push press 3-3-3-3-3 as heavy as form allows Metcon: 5 rounds for time with increasing effort per round 15 KBS 24/16 15 burpees rest 1:00 compare to 22.10.2018 Olympic: snatch Thursday WOD (S): For time / 2 persons team 100 clean&jerk 40/30 100 pull ups 200 wall balls 100 HSPU (push ups) 100 power snatch 40/30 Friday 20 mins to heaviest possible in complex: 1 squat clean + 1…
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WOD 19.11

WOD 19.11

WOD
Huom! Pikkujoulut / 5 -vuotisjuhlat lauantaina klo 18:00. Lauantaille ei ohjattuja tunteja ja omatoimitreenaajat jumpat pakettiin viimeistään puoliltapäivin kun aloitamme juhlien valmistelun ja siivouksen.       Monday Back squat 6-4-2 6-4-2 KB OH walking lunges 3 x 20 Metcon: AMRAP 7 3 C2B 3 thrusters 40/30 6+6, 9+9... Tuesday a) HSPU 5 sets x amount b) Alternating DB floor press 3 x 20 c) Single arm press 3 x 10/10 Metcon: EMOM 12 1: kipping HSPU one UB set 2: 30-50 DU 3: 10 deadlift 90/60 Wednesday Press 3-3-3-3-3 Push press 3-3-3-3-3 Metcon: 10 rounds for time 8 wall ball 6 KBS 24/16 4 push ups 2 strict pull ups Time cap: 12 min Olympic: Snatch Thursday WOD (S): "GHOST" 6 rounds for total reps: 1:00 ME calories on…
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WOD 12.11

WOD 12.11

WOD
Monday Back squat 6-4-2 6-4-2 KB front rack walking lunges 2 x 20 Metcon: EMOM 4 7 thrusters 40/30 + ME burpees over bar (for remaining time) rest 1:00 EMOM 4 7 burpee over bar + ME hang power clean 40/30 (for remaining time) Tuesday HSPU 5 sets x amount Alternating DB floor press 3 x 20 Weighted push ups 3 x 8-12 Metcon: AMRAP 12 12 KBS 24/16 12 pull ups 12 wall balls Wednesday Press 5-5-5 Push press 5-5-5 Metcon: EMOM 14 1: 10 deadlift 80/55 2: 30-50 DU Olympic: Snatch + OHS Thursday WOD (S): "Barbell Marathon" For time 60 thrusters 40/30 rest 5:00 50 front squat 50/35 rest 4:00 40 hang power clean 40/30 rest 3:00 30 front squat 50/35 rest 2:00 20 push press 40/30 rest…
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WOD 5.11

WOD 5.11

WOD
Monday Back squat 6-4-2 6-4-2 Walking lunges 2 x 20 Metcon: AMRAP 7 10 alternating DB snatch 10 DB OH lunge (5/5) 10 wall ball Tuesday sHSPU 5 sets x amount of reps (pick suitable for you) Ring dip/box dip 3 x 6-10 Weighted push ups 3 x 8-12 Metcon: Max reps of unbroken T2B Same amount of burpees Repeat couplet until you reach 60 T2B. Wednesday Press 5-5-5 Push press 5-5-5 Metcon: 10! narrow grip floor press strict pull ups Olympic: snatch Thursday WOD (S): E3MOM for 30 mins 10 DB hang clean&jerk 20 KBS 24/16 30 DU Friday Clean complex: 2 squat clean from floor + 2 squat clean from hang 20 mins climbing weights Metcon: 15-12-9-6 thrusters 50/35 T2B Saturday Team WOD 11:00.
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WOD 29.10

WOD 29.10

WOD
DELOAD WEEK Monday Back squat 4 x 6 @ 32x1 tempo 20 mins for quality: 5+5 half kneeling DB press 8+8 DB frontrack split squat :30s wall sit :30s hollow body hold 8+8 DB muscle snatch 5+5 plank reach to DB ~rest 15s between movements Tuesday a) 4 x 60% of max reps pull ups b) 4 x 60% of max reps HSPU Or progressions 5 sets not for time: 10 T2B 15 russian KB swing 5 burpee 30s double unders Wednesday Push jerk 5 x 5 (2s pause in dip and catch) For 15 mins: 12 narrow grip floor press 9 hang power clean 6 push press 9 back squat 12 bent over row Same weight in all movements Olympic: Clean&Jerk Thursday WOD (S): E4MOM for 7 sets 12 deadlift…
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WOD 22.10

WOD 22.10

WOD
Monday Back squat 9-7-3 9-7-3 Push to heaviest possible Front squat 2 x 10 (heavy) Metcon: For time 20 abmat sit ups 30 wall balls 20 abmat sit ups 30 DB/KB push press 20 abmat sit ups Tuesday Super set x 3 / rest 1min x sPull ups x sHSPU Suggested reps 5-8, add weight to pull ups or do C2B if too easy. Deficit for HSPU. Super set x 3 / rest 1min x barbell bent over row x ring dips / box dips Suggested reps 8-12. Add tempo if too easy. Metcon: 5 rounds for time with increasing effort per round 15 KBS 24/16 15 burpees rest 1:00 Wednesday Push jerk stamina 4x10 Metcon: On the minute for 15 mins 0-4: 5 S2OH + 5 T2B 5-9: 5…
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WOD 15.10

WOD 15.10

WOD
            Monday Back squat 9-7-3 9-7-3 Front squat 2 x 10 (mod. - heavy) Metcon: EMOM 9 1: 20 jumping lunges 2: 15 wall ball 3: 10 T2B Tuesday Super set 1 ( x 3, rest 1 min) x sHSPU x sPull up Suggested rep amounts: 5-8. Add deficit for HSPU and do C2B or weighted pull ups if too easy. Super set 2 ( x 3, rest 1 min) x ring / paralette push ups x barbell bent over row Suggested rep amounts: 8-12. Add tempo if too easy. Metcon: 3 rounds with increasing effort per round 30 KBS 24/16 20 steps KB frontrack lunges 10 burpees rest 1:00 Wednesday Push jerk stamina 4 x 10 Metcon: Every 3 min x 5 10 deadlifts…
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WOD 8.10

WOD 8.10

WOD
Monday Back squat 9-7-3-9-7-3 (athletes choose loads, beat last weeks weights) Front squat 2 x 10 (moderate) Metcon: 21-15-9 Frontrack lunges 40/30 Burpees over bar Tuesday a) 3 x superset sPull ups sHSPU rest 1:00 b) 3 x superset bent over barbell row push ups (weighted) (pick suitable weights / reps) Metcon: 3 rounds with increasing effort per round 30 wall ball 20 DB/KB snatch 10 pull ups rest 1:00 Record split times, last round should be fastest. Wednesday Push jerk stamina 4 x 10 Metcon: 4 rounds for time 400m run 20 single arm DB/KB push press 10 T2B Olympic: Clean Thursday WOD (S): For time 100 double unders 50 OH barbell lunges 20/15 50 thrusters 50 burpees 50 push press 50 OH barbell lunges 100 double unders Friday…
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