Torstai 28.11.2019

Metcon (reps)

5x AMRAP 2:
20/15 cal row
ME push jerks 70/45

Rest 2min between rounds

Keskiviikko 27.11.2019

Metcon (time)
5 rounds for time of:
20 DB hang squat cleans 15/10kg
50 double unders

Tiistai 26.11.2019

Skill (no result, for quality)
Headstand-, handstand progressions

Metcon (cumulative time)
25minutes:
Max effort hang from a pull-up bar.

Each time you drop from the bar perform:
30 push-ups
30 cal echo bike

Maanantai 25.11.2019

Strength (load)
Find your thruster 1RM in 20 minutes

Metcon (time)
”Karen”
150 wallball shots for time 20/14p

Perjantai 22.11.2019

Strength (load)
Back squat 3-3-3-3-3

Torstai 21.11.2019

Metcon (time)
With partner: row 20x 250m AFAP (20 rounds each).
YGIG.

Keskiviikko 20.11.2019

Strength (load)
Push press 3×3

Metcon (time)
3 rounds for time of:
18 push presses 40/30
18 sit-ups
18/14 cal echo bike

Tiistai 19.11.2019

Metcon (time)
10 rounds for time of
50 Double unders
10 Strict pull-ups

Maanantai 18.11.2019

Joulukuun On-Ramp alkeiskurssi #005 on loppuunmyyty. Seuraavat vapaat paikat tammikuun #006 ja #007 kursseilta.
__________

Strength (load)
Find your power clean 3RM in 20 minutes

Metcon (reps)
AMRAP 5
40 power cleans 60/40
ME burpees

Perjantai 15.11.2019

Strength (load)
Deadlift 3-3-3-3-3

Torstai 14.11.2019

KaveriWOD

Keskiviikko 13.11.2019

Metcon (rounds + reps)

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Tiistai 12.11.2019

Metcon (time)
3 rounds for time of:
20/16 cal airbike
15 hang power snatches 40/30
8 burpees

Maanantai 11.11.2019

Strength (load)
Thruster 3×3

Metcon (time)
21-15-9
Thrusters 42,5/30
T2B

60” rest between rounds

Perjantai 08.11.2019

Metcon (time)
2000m row