Perjantai 16.07.2021

Strength (load)
Bench press 5-5-5-5-5

Torstai 15.07.2021

KaveriWOD

Keskiviikko 14.07.2021

Metcon (time)
”Helen”
3 rounds for time of:
400m run
21 KB swings 24/16
12 Pull-ups

Tiistai 13.07.2021

Metcon (time)
21-15-9 for time of:
DB Hang squat cleans 22,5/15
DB Push press

Maanantai 12.07.2021

Metcon (time)
For time:
2600m run
195/156 cal ski
195/156 cal row

Sunnuntai 11.07.2021

Metcon (reps)
Complete as many rounds as possible in 7 minutes of:

6 Deadlifts 150/90
30 Lateral burpees
54/43 Calories echo bike

Lauantai 10.07.2021

Metcon (time)
10 rounds with partner for time of:
200m run
15 push-ups

You go, I go.

Perjantai 09.07.2021

Strength (load)
Find your 1RM Clean & Jerk of the day in 20 min.

Torstai 08.07.2021

Metcon (no result, for quality)
EMOM 32:
1:) DB front rack reverse lunges
2:) Glute bridges
3:) Hollow rocks
4:) rest

Keskiviikko 07.07.2021

Metcon (time)
30-20-10 reps for time of:
GHD sit-ups
Hang power snatch 42,5/30
Run 200m after each round

Tiistai 06.07.2021

Strength (load)
Back squat
5-5-5-5-5

Maanantai 05.07.2021

Metcon (reps)
Complete as many rounds as possible in 20 minutes of:
3 Strict pull-ups
6 Strict ring-dips
9 Burpees

Sunnuntai 04.07.2021

Metcon (reps)

Tabata goblet squats 24/16kg
rest 1 min
Tabata handstand hold
rest 1 min
Tabata ring rows
rest 1 min
Tabata sit-ups
rest 1 min
Tabata echo bike

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the handstand hold, count the number of seconds maintained in the hold.

Lauantai 03.07.2021

Metcon (time)
21-18-15-12-9-6-3 reps for time of:

Toes to bars
Push jerks 50/35

Perjantai 02.07.2021

Strength (load)
Deadlift 5-5-5-5-5