Sunnuntai 01.11.2020

Metcon (time)
AMRAP 5:
2 Power snatch 42,5/30
4 Lateral burpee

Lauantai 31.10.2020

Metcon (time)
21-15-9 for time of:
Handstand push-ups
KB Swing 32/24
Echo bike calories

Perjantai 30.10.2020

Strength (load)
Deadlift 1-1-1-1-1

Torstai 29.10.2020

Metcon (reps)
AMRAP 20:
20/15 cal ski
20m Walking lunges
12 Bench press 60/40

Keskiviikko 28.10.2020

Metcon (time)
30-20-10 for time of:
Row calories
Ft.squat 60/40

Tiistai 27.10.2020

Strength (load)
Find your 2x power clean + 2x split jerk max otd in 20 minutes

Maanantai 26.10.2020

Metcon (time)
”Candy”
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

Sunnuntai 25.10.2020

Metcon (reps)
AMRAP 20:
10 Toes to bar
20 Wallball shots 20/14”
30 Echo bike calories

Lauantai 24.10.2020

Metcon (time)
5 rounds for time of:
5 Deadlifts 150/90
30 Sit-ups

Perjantai 23.10.2020

Strength (load)
Front squat
1-1-1

Metcon (time)
Row 1000m for time

Torstai 22.10.2020

Strength (load)
Find your power snatch 1RM of the day in 20 minutes

Keskiviikko 21.10.2020

Metcon (time)
21-18-15-12-9-6-3 for time of:
Squat cleans 42,5/30
Burpees

Tiistai 20.10.2020

Metcon (time)
5 rounds for time of:
500/400m row
12 Pull-ups
21 Box jumps 24/20”

Maanantai 19.10.2020

Strength (load)
Bench press 8-8-8-8-8

Sunnuntai 18.10.2020

Metcon (reps)
AMRAP 18
8 DB Hang squat clean 2x 22,5/15
24 Double unders
1 Rope climb