Keskiviikko 11.03.2020

Metcon (time)
Row the following distances with partner for time:
2x250m
500m
1000m
2000m

You go, I go

Tiistai 10.03.2020

Metcon (reps)
As many reps as possible in 15 minutes of:
3 Push press 70/45
6 Knees to elbows
9 Box jumps 24/20

Maanantai 09.03.2020

Strength (load)
Find your back squat 1RM of the day in 30 minutes

Sunnuntai 08.03.2020

Metcon (no result, for quality)

20min for quality and minimum rest of:
5 Strict pull-ups
10 Pistols, alternating
1min plank hold

Lauantai 07.03.2020

Metcon (time)
3 rounds for time of:
50 wallball shots 20/14
25/20 cal row

Perjantai 06.03.2020

Metcon (time)
10 rounds with partner of:
15/12 cal echo bike
20m plate pinch carry 20/10kg plates
10 ring-dips
20m plate pinch carry
20/10kg plates
You go, I go style.

Torstai 05.03.2020

Strength (load)
Find your push jerk 1rm of the day in 30 minutes

Keskiviikko 04.03.2020

Metcon (reps)
AMRAP 12:
3 Deadlift 150/90
6 Toes to bar
36 Double unders

Tiistai 03.03.2020

Strength (load)
Front squat 1-1-1

Metcon (time)
21-15-9 for time of:
Front squats 60/40
Bar over burpees

Maanantai 02.03.2020

Metcon (time)
500m row

Sunnuntai 01.03.2020

Metcon (reps)
As many rounds as possible in 18 minutes of:
4 Box jumps 30/24
24 double unders
12 wallball shots 20/14
24 double unders

Lauantai 29.02.2020

Metcon (no result, for quality)
Every minute on the minute for 30 minutes:
1:) Row 20/16
2:) 1-2 skin the cats
3:) Echo bike 15/12
4:) Plank hold
5:) Rest

Perjantai 28.02.2020

Metcon (reps)
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Torstai 27.02.2020

Metcon (time and load)

In 12 minutes:
30 Squat cleans for time 70/45
Work to a max weight 1 rep squat clean with remaining time

Keskiviikko 26.02.2020

Metcon (time)
50-40-30-20-10 for time of:
KB Swing 32/24
Double unders
1 rope climb after each round