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

 

La 29.1.

AMRAP 18:

  • 80/55 Calorie Bike/row/ski
  • 60 Push-ups
  • 40 Pull-ups
  • 20 Box Jumps (24/20”)

– With a partner. Partners alternate work and rest

 

Pe 28.1.

Pre-Workout:
Build to a heavy single power clean

AMRAP 10:

  • 5 Power Cleans (205/145#)
  • 10 Toes-to-Bar

 

To 27.1.

Lepo

 

Ke 26.1.

Skill work:

3 Sets:

15 DB Bent Over Rows / Arm

15 Seated Leg Raise Over DB

AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35#)

 

Ti 25.1.

9 Sets For Load:
Deadlift 3-2-2-2-1-1-1-1-1

Skill work:

Accumulate:

  • 25 GHD Sit-ups
  • 25 GHD Hip Extensions
  • 25 Weighted Knee Raises
  • 25 GHD Hip Extensions