Torstai 22.10.2020

Strength (load)
Find your power snatch 1RM of the day in 20 minutes

Keskiviikko 21.10.2020

Metcon (time)
21-18-15-12-9-6-3 for time of:
Squat cleans 42,5/30
Burpees

Tiistai 20.10.2020

Metcon (time)
5 rounds for time of:
500/400m row
12 Pull-ups
21 Box jumps 24/20”

Maanantai 19.10.2020

Strength (load)
Bench press 8-8-8-8-8

Sunnuntai 18.10.2020

Metcon (reps)
AMRAP 18
8 DB Hang squat clean 2x 22,5/15
24 Double unders
1 Rope climb

Lauantai 17.10.2020

Metcon (time)
10 rounds every 4 minutes, each for time:
20/16 cal row
12 push press
60/40

Perjantai 16.10.2020

Strength (load)
Overhead squat
1-1-1-1-1

Torstai 15.10.2020

Metcon (time)
21-15-9 for time of:
Bench press 60/40
Pull-ups
Echo bike calories

Keskiviikko 14.10.2020

Metcon (time)
”DT”
Five rounds for time of:
12 Deadlifts 70/50
9 Hang power cleans
6 Push jerks

Tiistai 13.10.2020

Metcon (reps)
AMRAP 12
20 cal row
40 double unders

Rest 2min

AMRAP 12
20 cal echo bike
80m shuttle run

Maanantai 12.10.2020

Strength (load)
Back squat 1-1-1-1-1

Sunnuntai 11.10.2020

Metcon (time)
15-12-9 for time of:
Thrusters 42,5/30
C2B pull-ups
Echo bike cal

Lauantai 10.10.2020

Yhteisöpäivä

Laji 1 ”laiturintolpat” brief klo 0900
Laji 2 ”karhunkaato” brief klo 1030
Laji 3 ”kuussataa” brief klo 1200

Perjantai 09.10.2020

Metcon (no result, interval)
D.T. #7
5 rounds of:
12 Deadlifts 70/50
9 Hang power cleans
6 Push jerk

rest 1min between rounds

Torstai 08.10.2020

Metcon (time)
3 rounds for time of:
50 double unders
20 box jumps 24/20”
250/200m row