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40100-KK-27This week is lighter/transition week for next training cycle. We will be checking techniques of movements which will be used in next training cycle. There will be more EMOM based strengths (back squat, push press+push jerk combination). Also there will be so called “heavy metcon days”, usually on tuesdays. At last we will be returning “Chipper Friday” once more, so it’ll be a loooong metcon day.

HUOM: keskiviikkona ja perjantaina ei ole WOD tunteja klo 17, lisäämme tarpeen mukaan tilalle klo 19 WOD:n.

Monday

Back squat: 10 sets of perfect 5’s

Metcon:
12 min amrap
3 pull ups
6 push ups
9 air squats

Tuesday

Front squat: 10 sets of perfect 5’s

Metcon:
50 calories row
50 step ups with plate 15/10
50 OH lunges 15/10

Wednesday

Technique based work: Push press, push jerk

Metcon:
30 push press (pick your weight)
15 T2B
30 push jerk
(Everytime you break a set do 30 air squats)

Thursday

Olympic weightlifting: power&squat clean, technique based work / Mobility&Movement

Friday

Metcon:
100 double unders
50 HR push ups
40 T2B or V-ups
30 hang power cleans 40/30
30 S2OH 40/30
80 frontrack lunges 40/30
100 double unders

Saturday

TEAM WOD, open doors

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