Maanantai 19.04.2021

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.

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.