Lauantai 19.06.2021

EMOM 24
1:) DB front rack walking lunges
2:) Glute bridges
3:) Echo bike
4:) rest

Perjantai 18.06.2021

Strength (load)
Find your thruster 1RM in 20 minutes. After that 3x ME @ 80% rest 3min between sets.

Torstai 17.06.2021

Metcon (reps)
5 x AMRAP 2:
Row 250/200m
ME Bench press 80/50kg

Rest 2min between rounds

Keskiviikko 16.06.2021

Metcon (time)
3 rounds for time of:
400m run
21 KBS 24/16kg
12 Box jumps 30/24

Tiistai 15.06.2021

Metcon (no result, for quality)
EMOM 20:
Power clean + squat clean

Maanantai 14.06.2021

Metcon (time)
”Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Sunnuntai 13.06.2021

Metcon (time)
3 rounds for time of:
Row 500/400m
15 DB front squats
15 DB push jerks

22,5/15kg dumbbells

Lauantai 12.06.2021

Metcon (meters)
”Cooper test”

Perjantai 11.06.2021

Metcon (time)
”Hansen”
Five rounds for time of:
30 Kettlebell swings 32/24 30
30 Burpees
30 GHD sit-ups

Torstai 10.06.2021

Strength (load)
EMOM 15:
Power snatch + overhead squat + squat snatch

Use a medium weight for the workout. Aim is to go for zero missed lifts.

Keskiviikko 09.06.2021

Metcon (cumulative time)

25minutes:
Max effort hang from a pull-up bar.

Each time you drop from the bar perform:
30/24 cal ski
30/24 cal echo bike

Tiistai 08.06.2021

Metcon (reps)
AMRAP 20:
5 supine ring-rows
10 push-ups
15 squats
Run 200m

Maanantai 07.06.2021

Strength (load)
Find your deadlift 1RM in 20 minutes. After that 3x ME @ 80% rest 3min between sets.

Sunnuntai 06.06.2021

Metcon (reps)
AMRAP 7
45 Toes to bar
45 Alt. DB snatch
ME Double unders

Lauantai 05.06.2021

Metcon (time)
“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball