Maanantai 16.11.2020

Metcon (no result, for quality)
EMOM 30:
1:) Strict pull-ups
2:) Ring dips
3:) Hollow hold

You can choose the amount of pull-ups and ring dips between 5 and 10 according to your strength levels.

Sunnuntai 15.11.2020

Metcon (reps)
Tabata back squats 42,5/30kg
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

For the L-sit and handstand hold, count the number of seconds maintained in the hold.

Lauantai 14.11.2020

Metcon (time)
2000m Ski

Perjantai 13.11.2020

Metcon (time)
Fran progression #2
2 times 12-9-6 For time of:
Thrusters 42,5/30kg
Pull-ups

Rest 1 minute between sets.

Torstai 12.11.2020

Strength (load)
Find your power clean & split jerk max otd in 20 min

Keskiviikko 11.11.2020

Metcon (no result, for quality)
EMOM 28:
1:) 6-10 Bench press
2:) 12-21 cal row
3:) 6-10 Toes to bar
4:) rest

Tiistai 10.11.2020

Metcon (reps)
AMRAP 20:
5 Strict pull-ups
10 Hip extensions
15 cal ski

Maanantai 09.11.2020

Strength (load)
Back squat
8-8-8-8

Sunnuntai 08.11.2020

Strength (load)
Push press 1-1-1-1-1

Lauantai 07.11.2020

Metcon (time)
10 rounds with partner for time:
20/15 cal ski
10 Deadlifts x BW

You go, I go

Perjantai 06.11.2020

Metcon (reps)
”Mary”
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

Torstai 05.11.2020

Find your snatch + overhead squat + snatch balance max of the day in 20 minutes

Keskiviikko 04.11.2020

Metcon (time)
3 Rounds for time of:
500m/400m Ski
21 KB Swings 32/24
12 Burpees

Tiistai 03.11.2020

Strength (load)
Thruster 1-1-1

Metcon (time)
Fran progression #1
3 times 9-6-3 For time of:
Thrusters 42,5/30kg
Pull-ups

Rest 2 minutes between sets.

Maanantai 02.11.2020

Metcon (time)
50-40-30-20-10 for time of:
Ski cal
Echo bike cal
Row cal