Tiistai 01.12.2020

Metcon (time)
8 rounds (each) with partner for time:
15 Echo bike calories
12 Push press 50/35
9 Toes to bar

YGIG

Maanantai 30.11.2020

Strength (load)
Back squat
6-6-6-6-6

Sunnuntai 29.11.2020

Metcon (time)
For time:
500m row
40 Goblet squats 32/24kg
30 Burpees

Lauantai 28.11.2020

Metcon (time)
10 rounds (both) with partner for time of:
3 Deadlifts 150/90
50 Double unders

You go I go.

Perjantai 27.11.2020

Metcon (time)
Fran progression #4
For time:
21 Thrusters 42,5/30
21 Pull-ups

rest 2minutes

18 Thrusters
18 Pull-ups

rest 2 minutes

15 Thrusters
15 Pull-ups

rest 2 minutes

12 Thrusters
12 Pull-ups

rest 2 minutes

9-6-3
Thrusters
Pull-ups

Torstai 26.11.2020

Strength (load)
Find your squat clean 3RM of the day in 20 minutes

Keskiviikko 25.11.2020

Metcon (time)
21-15-9 for time of:
Echo bike calories
Hang power snatch 42,5/30
Box jumps 24/20”

Tiistai 24.11.2020

Strength (load)
Bench press 6-6-6-6-6

Maanantai 23.11.2020

Metcon (reps)
5-4-3-2-1 minutes for max calories of:
Ski
Row

Sunnuntai 22.11.2020

Metcon (reps)
AMRAP 6
3 Power clean 70/45
9 Squats

Lauantai 21.11.2020

Metcon (time)
50-40-30-20-10 for time of:
Ski
Burpees

Perjantai 20.11.2020

Strength (load)
Push press 8-8-8-8

Torstai 19.11.2020

Strength (load)
Find your snatch + overhead squat max of the day in 20 minutes

Keskiviikko 18.11.2020

Metcon (time)
Fran progression #3
2 times 15-12-9 For time of:
Thrusters 42,5/30kg
Pull-ups

Rest 2 minutes between sets.

Tiistai 17.11.2020

Strength (load)
Deadlift 8-8-8-8