Tiistai 25.02.2020

Strength (load)
Push press 1-1-1

Metcon (time)

21-15-9:
Push press 40/30
Echo bike cal

Maanantai 24.02.2020

Strength (load)
Find your deadlift 1rm in 30 minutes

Sunnuntai 23.02.2020

Metcon (time)
40-30-20
Thrusters 42,5/30
Box jumps 24/20”

Lauantai 22.02.2020

Metcon (time)

50-40-30-20-10 for time of:
Echo bike calories
Row calories

Perjantai 21.02.2020

Strength (load)
Power clean 2-2-2

Metcon (time)
10-9-8-7-6-5-4-3-2-1 of power cleans 60/40
1-2-3-4-5-6-7-8-9-10 of wallball shots 20/14

Torstai 20.02.2020

Strength (load)
Find your 3- position snatch max of the day in 20 minutes

Keskiviikko 19.02.2020

Metcon (time)
7 rounds for time of:
20/16 cal row
2 rounds of “Cindy”

Tiistai 18.02.2020

Metcon (reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell push press 22,5/15
6 toes-to-bars
24 double-unders

Maanantai 17.01.2020

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

Sunnuntai 16.02.2020

Death by burpees.
1 min, 1 burpee
2 min, 2 burpees
3 min, 3 burpees
Etc.
Keep going until 20 minutes is up. If you fall off the pace, start again from 1.

Lauantai 15.02.2020

Row 10x 500m (each) with partner for time

Perjantai 14.02.2020

Partitioned in any way with partner for time:

Buy in: 100 cal echo bike

Then immediately:
200 Pull-ups
400m KB Overhead lunges 16/12

Cash out: 100 double unders

You go, I go.

Torstai 13.02.2020

Strength (load)
Push jerk 2-2-2-2-2

Keskiviikko 12.02.2020

Metcon (time)
”Christine”
3 rounds for time of:
500m Row
12 Deadlifts BW
21 Box jumps 24/20”

Tiistai 11.02.2020

Metcon (time)
”Blackjack”
For Time:
20 Push-Ups, 1 Sit-Ups
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Ups, 20 Sit-Ups

Each round totals 21 reps