Metcon (reps)
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of double unders
Rest 15 seconds
Post total calories rowed and double unders completed to score.
Maanantai 19.04.2021
Sunnuntai 18.04.2021
Metcon (reps)
For time:
60/48 cal echo bike
After that, 3 rounds of:
17 Deadlifts 100/70
10 Box jumps 30/24”
Lauantai 17.04.2021
Metcon (time)
50-40-30-20-10 for time of:
Row
Double unders
Sit-ups
Perjantai 16.04.2021
Strength (load)
Find your bench press 3RM in 20 minutes. After that 3x ME @ 85% rest 3min between sets.
Torstai 15.04.2021
Metcon (reps)
Complete as many rounds as possible in 12 minutes of:
1..2..3..4.. Hang squat snatches 42,5/30
2..4..6..8.. Lateral burpees
Keskiviikko 14.04.2021
Metcon (time)
3 rounds for time of:
20 Knees to elbows
250/200m Row
20 Dumbbell push presses 22,5/15
15/12 cal echo bike
Tiistai 13.04.2021
Strength (load)
Find your back squat 3RM in 20 minutes. After that 3x ME @ 85% rest 3min between sets.
Maanantai 12.04.2021
Metcon (no result, for quality)
EMOM 32
1:) 3-10 Strict pull-ups
2:) 6/6 Windmills
3:) Plank hold
4:) Rest
Sunnuntai 11.04.2021
Metcon (reps)
AMRAP 18
18 wallball shots 30/20
100m farmer’s carry 22,5/15kg DB’s
Lauantai 10.04.2021
Metcon (time)
21-15-9 for time of:
Power snatch 42,5/30
Ring-dips
Perjantai 09.04.2021
Strength (load)
Find your shoulder press 3RM in 20 minutes. After that 3x ME @85% rest 3min between sets.
Torstai 08.04.2021
Metcon (no result, for quality)
EMOM 20:
Clean + Ft. squat + Hang clean
Keskiviikko 07.04.2021
KaveriWOD
Tiistai 06.04.2021
Metcon (no result, for quality)
EMOM 32
1:) T2B + Push-ups
2:) Row
3:) Hollow hold
4:) Rest
Maanantai 05.04.2021
Strength (load)
Find your overhead squat 3RM in 20 minutes. After that 3x ME @ 85% rest 3min between sets.
