Ensi viikko 28.2.-6.3.2022

Ma

a) Pre-workout:
Build to heavy 2 rep set of power cleans

b) AMRAP 12:

  • 9 Deadlifts (115/75#)
  • 6 Burpees
  • 3 Power Cleans

Ti

a) On a 8:00 Clock
3 Sets:

  • 12 Weighted Single-Leg Squats
  • 12 Alternating Reverse Lunges
  • 1:00 Hollow Hold

• Scale the weighted single-leg squats to one of the following:
1) Single-Leg Squat (no added weight) 2) Single-Leg Squat to a box or bench

b) 9 Sets For Load:
Front Squat 10-5-3-1-1-1-3-5-10

Ke

a) Pre-workout:
Build to a heavy set of 1 Snatch Pull + 1 Hang Power Snatch

b) ”Lane”

5 Rounds For Reps:

  • Max Unbroken Hang Power Snatches (3/4 bodyweight)
  • Max Unbroken Handstand Push-ups
    – Rest as needed between sets

To

Lepo

UUSI TUNTI  Klo 19.15 MyPowerFix mobility wod

(tunti tulee varattavaksi huomenna ma 28.2. klo 18 mennessä)

Pe

a) 4 x 4:30 Rounds For Reps:
600m Run/Row/ski
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds

b) Post workout:
4 Sets:

  • 00:30 GHD Sit-up Hold (parallel)
  • 30 Russian Twist (20/14#)

La

Open 22.2

Su

Lepo

 

Ensi viikko 21.-27.2.

Ma

Partner workout

  • 3:00 bxj/bx step-ups
  • 3:00 L-sit hold
  • 3:00 handstand / plank hold
  • 3:00 synchro sit-ups
  • 3:00 synchro lunges

-partners alternate work and rest as needed

Ti

Partner workout:

1 round

  • 200 wb shots
  • 100 deadlifts (70/47)

-split the reps as needed

Ke

7 sets for load:

  • 3 hang power snatch

Accessory:

  • 10 ghd superman kb row
  • 1:00 weighted plank hold

 

To

Lepo

 

Pe

Partner workout:

20:00 for distance

  • Row
  • plank hold

-One partner rows while other partner holds and then switch when the plank stops

 

La

Open 22.1

 

Su

Lepo

 

Su 20.2.

Lepo

 

La 19.2.

For load:

7 x 3 push press

 

Skill:

5 rounds:

00:30 hand release push ups

00:30 ring support hold

 

Pe 18.2.

3 rounds for time of

  • 100 du’s
  • 50 db snatches (22,5/15kg)
  • 25 pull ups

 

To 17.2.

Lepo

 

Ke 16.2.

Pre workout:

  • build to a heavy power clean+ front squat

For time

27-21-15

  • back squat (75/50)
  • hspu

 

Ti 15.2.

a) Partner workout:

6 rounds for distance:

  • 1:40 work (alternating rounds with partner)
  • 0:20 rest/switch time

then both rest 2:00 together

4 rounds for distance:

  • 1:40 work (alternating rounds with partner)
  • 0:20 rest/switch time

-row/ski/run or bike

b) Skill:

Tabata

  • Du’s

 

Viikon treenit 14.-20.2.

 

Ma
Pre workout:

box jumps

”Open 11.3”

Ti
Pariwod soutua, skillissä du’s

Ke
Skill: heavy power clean+fs

For time
Back squat
Hspu

To
Huili

Pe
Tuplia, kässäritempauksia ja leukoja

La
Voima/for load
Push press

Skill: h.r. pushup + ring support hold

Su
Lepiä taas

 

Ma 14.2.

 

Pre workout:

Emom 8

  • 4 box step overs + 4 box jumps+ 4 box jump overs

”Open 11.3”

Amrap 5:

  • 1 squat clean + 1 jerk (75/50kg)

 

 

 

 

Ensi viikko 7.-13.2.2022

Ma

Pre-Workout:
On a 10:00 Clock:
Build up to a heavy hang power clean + 2 lunges

 

For Time:

  • 100m Run (2 rounds around gym)
  • 100 Lateral Hops Over Barbell
  • 100m Run
  • 30 Hang Power Cleans (135/95#)
  • 100m Run
  • 3:00 Plank Hold
  • 100m Run
  • 30 Front Rack Lunges (135/95#)
  • 100m Run
  • 100m KB Farmer Carry (70/53#)
  • 100m run

Ti

Pre-Workout:
Build to a heavy set of 3 push presses

For Time:
50-30-20

  • Thrusters (65/45#)
  • Pull-ups

Ke

For Rounds & Reps:
AMRAP 5:
5 KB Swings Single-Arm Swings (53/35#) 10 Up-Downs to Plate
– Rest 3:00
AMRAP 4:
10 Russian KB Swings
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3:
Max Distance Single-KB Carry

Skill work:

3 Set:
20 Alternating Single-Leg Deadlifts
10 Single-Arm Bent Over Rows / Arm
:30 Single-Arm KB Rack Hold
/ Side

To (open gym ohjelma)

5 Rounds For Time:
500/350m Row
– After each row, perform 2 double unders for each row pull taken to complete 500/350m

Skill work:

Accumulate:
2:00 L-Sit Hold

50 V-ups

Pe

TALKOOT JA REMPPA (ei ohjattuja wodeja eikä open gym)

La

Pikkujoulut

Su

Lepo

 

Su 6.2.

Lepo

 

La 5.2.

Partner workout:

2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups
– One partner works while one rests

Skill work:

Accumulate:
50 Alternating Arm-Leg Lifts in Plank
2:00 Knee Tuck Hold Bar Hang

 

Pe 4.2.

Pre-Workout:
On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats

 

9 Sets For Load:
Back Squat 10-5-3-1-1-1-3-5-10

 

To 3.2.

Lepo

 

Ke 2.2.

3 Rounds For Time:
1000m Run, row, ab, ski or 2000m bike
50 Sit-ups
25 Deadlifts (185/125#)
– Rest 2:00 between rounds – Time Cap = 30:00

 

Ti 1.2.

Pre-workout:

EMOM 12:
Minute 1 | 5 Depth Jumps

Minute 2 | 5 Box Jumps For Height

Minute 3 | 5 Box Jumps From Seated

 

3 Rounds For Time:

  • 25 DB Push Jerks (50/35#)
  • 50 Double Unders
  • 25 Weighted Step-ups (24/20”)
  • 50 Double Unders

 

Ma 31.1.

Pre-Workout:
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power Snatch

3 Rounds For Time:

  • 15/11 Calorie Bike
  • 12 Power Snatches (95/65#)
  • 9 Burpees

 

Ensi viikko (31.1.-6.2.)

Ma

Pre-Workout:
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power Snatch

3 Rounds For Time:

  • 15/11 Calorie Bike
  • 12 Power Snatches (95/65#)
  • 9 Burpees

Ti

Pre-workout:

EMOM 12:
Minute 1 | 5 Depth Jumps

Minute 2 | 5 Box Jumps For Height

Minute 3 | 5 Box Jumps From Seated

 

3 Rounds For Time:

  • 25 DB Push Jerks (50/35#)
  • 50 Double Unders
  • 25 Weighted Step-ups (24/20”)
  • 50 Double Unders

Ke

3 Rounds For Time:
1000m Run, row, ab, ski or 2000m bike
50 Sit-ups
25 Deadlifts (185/125#)
– Rest 2:00 between rounds – Time Cap = 30:00

 

To

Lepo

 

Pe

Pre-Workout:
On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats

 

9 Sets For Load:
Back Squat 10-5-3-1-1-1-3-5-10

 

La

Partner workout:

2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups
– One partner works while one rests

Skill work:

Accumulate:
50 Alternating Arm-Leg Lifts in Plank
2:00 Knee Tuck Hold Bar Hang

 

Su

Lepo

 

Su 30.1.

Lepo