Perjantai 27.7.2018 26.7.2018 0 0 Kommentit 0 Push press 8-6-3 heavy as possibly or 77,5%-82,5%-87,5% With partner 20 min amrap: 200 m farmers walk (32/24 kg bells or dumppell) 40 kettlebell russian swings (32/24 kg) 40 Push ups
Torstai 26.7.2018 25.7.2018 0 0 Kommentit 0 Aerobiset 6.30 ja 9.00 + klo 17 Condition: 2 rounds of: WU: 3 rounds : 15 Goblet squat (light weight) 15 tuck ups or v ups 15 cal row, ski or bike 2min ski 2min row 2min alternating single arm kb swing 26/12kg or snatch 5 reps at the time per hand 2min rest 2min
Keskiviikko 25.7.2018 24.7.2018 0 0 Kommentit 0 5 Super sets : 5+5 Front rack reverse lunge, 5 front squat, 5 back squat Go heavy! start with empty barbell or light weight Rest about 2 min between sets 4-5 rounds interval: Sled Pull 15 m Forwards (heavy weight / you can increase weight every round) Sled Pull 15 m Backwards Burpee over box
Tiistai 24.7.2018 23.7.2018 0 0 Kommentit 0 KIPPING HANDSTAND PUSH UP SKILLS 4-5 sets x 6-10 reps HSPU (rest 90 sec-120 sec. between sets) SCALE TO pike push up Challenging variation With partner for time: 100/75 Toes to bars or 150/100 V-ups etc. *each minute both do 5 box jumps 60/50 cm The workout starts with box jumps and you can split
Maanantai 23.7.2018 22.7.2018 0 0 Kommentit 0 Barbell Complex In 15 minutes find your max weight for a barbell complex of: 5 hang power cleans and 3 thrusters For time: 20/15 Cal Assault bike 20 Burpee 20 Cal Assault bike Scale to Rowing
Sunnuntai 22.7.2018 21.7.2018 0 0 Kommentit 0 Huom! Tarkistakaa tuntikalenterin aikataulut www sivujen TREENIAJAT OSIOSTA Seuraavan viikon ohjelma Ma:Barbell complex + for time wod Ti:Skills + partner workout Ke:Super sets + sled / Prowler To:Aerobiset Pe:Push press + farmers walk etc. La:Condition
Torstai 19.7.2018 18.7.2018 0 0 Kommentit 0 Aerobiset 6.30 ja 9.00 + klo 17 on the min for 45 minutes 14-20 sledge hammer hits / 8-12 slam balls 10-15 Kb russian swing side plank 20 sec. each side 150-200 m run 7+7 1 hand kettlebell/DB push press Illalla lisäksi Recovery WOD 18 (klo 16 tauolla ) Kehon huoltoa ja liikkuvuutta.
Keskiviikko 18.7.2018 17.7.2018 0 0 Kommentit 0 Weighted pull up 1RM or for rookies 5 x 1-2 advansed neutral grip 21 min ”OTM” 6-8 Heavy alternating db snatches 70/45lbs even 8-10 knees to elbows 10 hip extensions in ghd (weighted)
Tiistai 17.7.2018 16.7.2018 0 0 Kommentit 0 ”Partner Holleyman” 30 min AMRAP of 5 Wallball 20/14lbs 3 Hand Stand Push Up 1 Power Clean 100/70 kg One works while the other rests. The score is the amount of rounds done. Scale HSPU to push ups and Power clean max 85 % of 1 rm max
Maanantai 16.7.2018 15.7.2018 0 0 Kommentit 0 Tällä viikolla Maanantaina – Keskiviikkona viimeinen WOD alkaa klo 18 Every 30 second, 12 mins of: 1 squat clean thruster 80 % of 1RM thruster 2000 meters for time 2 rounds 500m row 400m run 100 sled push
