Maanantai 03.02.2020

Metcon (reps)

4 rounds for max reps of:
1minute of rowing for calories
1minute of burpees
1minute of double unders
1minute of rope climbs
Rest 1 minute

Perjantai 31.01.2020

3 Rounds for time of:
500m Row
12 Deadlifts 1x BW
21 Box jump 24/20”

Rest 1min between rounds.

Torstai 30.01.2020

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

Keskiviikko 29.01.2020

Metcon (reps)
AMRAP 20:
5 Toes to bar
10 Push-ups
15 Kettlebell swings 32/24kg

Tiistai 28.01.2020

Metcon (reps)
Tabata row
Rest 4min
Tabata echo bike

Score = calories

Maanantai 27.01.2020

Strength (load)
Power clean 3-3-3

Metcon (time)
”Grace”
30 clean and jerks (60/40) for time

Perjantai 24.01.2020

TBA @ the whiteboard

Torstai 23.01.2020

Strength (load)
Push jerk 3-3-3-3-3

Keskiviikko 22.01.2020

KaveriWOD

Tiistai 21.01.2020

Metcon (time)
5 Rounds, each for time:
300m Row
8 Deadlifts 1.25 x BW
13 Box jumps 24/20”

Rest 1min between rounds

Maanantai 20.01.2020

Strength (load)
Front squat 5-5-5

Metcon (time)

21-15-9 for time of:
Thrusters 40/30
Echo bike cal

Perjantai 17.01.2020

Strength (load)

Deadlift 5-5-5-5-5

Torstai 16.01.2020

Metcon (time)
21-15-9 for time of:
Front squats 60/40
Handstand push-ups

50 double unders after each round

Keskiviikko 15.01.2020

Metcon (time)
3 Rounds for time of:
25 Toes to bar
50 Wallball shots 20/14p

Tiistai 14.01.2020

Metcon (time)

Row 5x 1000m with partner for time.

You go, I go