Ti 11.1.

AMRAP 15:
25 Toes-to-Bar
50 Burpees
75 Wall Balls (20/14 lb)
– Partner option available

SKILL WORK
Accumulate:
50 Weighted Leg or Knee Raises (20/14 lb)

 

Ma 10.1.

For Time:
250/200m Row 500/400m Row 750/650m Row 1,000/800m Row 750/650m Row 500/400m Row 250/200m Row
– Rest 1:00 between efforts – Partner option available

 

Ensi viikko

Ma

For Time:
250/200m Row 500/400m Row 750/650m Row 1,000/800m Row 750/650m Row 500/400m Row 250/200m Row
– Rest 1:00 between efforts – Partner option available

Ti

AMRAP 15:
25 Toes-to-Bar
50 Burpees
75 Wall Balls (20/14 lb)
– Partner option available

SKILL WORK
Accumulate:
50 Weighted Leg or Knee Raises (20/14 lb)

Ke

NICKMAN // PARTNER
10 Rounds For Time w/ a Partner:
200m DB Farmer Carry
10 Weighted Pull-ups (35/25#)
20 Alternating DB Power Snatches (55/35#)
– Men use one 55# and one 35# DB and women use one 35# and one 25# DB for farmer carries.

To

Lepo

 

Pe

SKILL WORK
Pre-Workout:
Snatch practice

4 Rounds For Time:
800m Run/Row/Ski or bike 2000/1600m

– Rest 2:00

 

La

Heavy day:

5 Sets For Load:
5 Strict Press

SKILL WORK
3 Sets:

:15 Ring Support Hold

10 Strict Ring Dips

10 Kipping Ring Dips

 

Su

Lepo

 

 

Su 9.1.

Lepo

 

La 8.1.

 

Pre-Workout:
On a 10:00 Clock For Load:

  • Build to a heavy clean deadlift to mid-thigh + hang power clean

AMRAP 12:

  • 2 Power Snatches
  • 4 Power Cleans
  • 60 Double Unders

 

Pe 7.1.

SKILL WORK
Pre-Workout:
Build to a heavy thruster
Post Workout:
3 Sets x 10 Strict Chin-ups

”Fran”

For Time:
21-15-9

  • Thrusters
  • Pull-ups

 

To 6.1.

Lepo

 

Ke 5.1.

5 Rounds For Time:
400m Run
1 Legless Rope Climb
3 Rope Climbs

 

SKILL WORK

4 Sets:
5 GHD Sit-ups + :20 GHD Sit-up Hold

 

Ti 4.1.

For Time:

  • 10 Muscle-ups
  • 100 Air Squats
  • 10 Muscle-ups
  • 100/75 Calorie Row

 

Ma 3.1.

5 Sets For Load:
5 Push Press

SKILL WORK
4 Sets For Reps:
:20 Archer Push-ups, Rest :10
:20 Archer Rows, Rest :10

 

VIIKKO-OHJELMA 3.-9.1.2022

MA

5 Sets For Load:
5 Push Press

SKILL WORK
4 Sets For Reps:
:20 Archer Push-ups, Rest :10
:20 Archer Rows, Rest :10

TI

 

For Time:

  • 10 Muscle-ups
  • 100 Air Squats
  • 10 Muscle-ups
  • 100/75 Calorie Row

 

KE

5 Rounds For Time:
400m Run
1 Legless Rope Climb
3 Rope Climbs

 

SKILL WORK

4 Sets:
5 GHD Sit-ups + :20 GHD Sit-up Hold

TO

Lepo

PE

SKILL WORK
Pre-Workout:
Build to a heavy thruster
Post Workout:
3 Sets x 10 Strict Chin-ups

 

For Time:
21-15-9

  • Thrusters
  • Pull-ups

 

 

LA

Pre-Workout:
On a 10:00 Clock For Load:

  • Build to a heavy clean deadlift to mid-thigh + hang power clean

AMRAP 12:

  • 2 Power Snatches
  • 4 Power Cleans
  • 60 Double Unders

SU

Lepo

 

La-Su 1.-2.1.2022

✨Hyvää Uutta vuotta 2022✨

(Ei ohjattuja wodeja, avaimella Open gym)

 

Pe 31.12.

A) AMRAP 12:
6-9-12-15…
Calorie Row
Wall Balls
– Add 3 reps to each move- ment after each completed round.

B) SKILL WORK:

Accumulate:
50 Pike-ups on Rower

25 Medball V-ups

La-su 1.-2.1.2022

✨HYVÄÄ UUTTA VUOTTA✨
(ei ohjattuja wodeja la-su, ma 3.1. taas normi viikko-ohjelman mukaisesti)

 

To 30.12.

A) For Time With A Partner:

  • 150 KB Swings
  • 2 Mile Row
  • 150 KB Swings

– You go I go, split reps even with partner

B) SKILL WORK:

Accumulate:
1:30 Weighted Hollow Hold

30 Single-Arm KB Renegade Rows / Arm

 

Ke 29.12.

A) Pre-Workout:
Build to a heavy squat clean single

B) AMRAP 16:
6 Front Squats
6 Deficit Handstand Push-ups

 

Ti 28.12.

A) For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch
50 DB Box Step Overs
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar

B) SKILL WORK:

3 Sets:
12 Alternating Seated DB Strict Press
12 Box Assisted Single-Leg Squats
12 Double DB Bent Over Rows

 

Ma 27.12.

A) Pre-Workout:
For Load:
Heavy Squat Snatch + Over- head Squat

B) 3 Rounds For Time:

  • 10 Overhead Squats
  • 50 Double Unders

 

Ensi viikko 27.-31.12.

Ma 27.12.

A) Pre-Workout:
For Load:
Heavy Squat Snatch + Over- head Squat

B) 3 Rounds For Time:

  • 10 Overhead Squats
  • 50 Double Unders

Ti 28.12.

A) For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch
50 DB Box Step Overs
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar

B) SKILL WORK:

3 Sets:
12 Alternating Seated DB Strict Press
12 Box Assisted Single-Leg Squats
12 Double DB Bent Over Rows

Ke 29.12.

A) Pre-Workout:
Build to a heavy squat clean single

B) AMRAP 16:
6 Front Squats
6 Deficit Handstand Push-ups

To 30.12.

A) For Time With A Partner:

  • 150 KB Swings
  • 2 Mile Row
  • 150 KB Swings

– You go I go, split reps even with partner

B) SKILL WORK:

Accumulate:
1:30 Weighted Hollow Hold

30 Single-Arm KB Renegade Rows / Arm

 

Pe 31.12.

A) AMRAP 12:
6-9-12-15…
Calorie Row
Wall Balls
– Add 3 reps to each move- ment after each completed round.

B) SKILL WORK:

Accumulate:
50 Pike-ups on Rower

25 Medball V-ups

 

Pe 24.12.

A) 7 Sets For Load:
3 Hang Power Clean & Jerks

B) 5 sets for load:

5 strict pull ups & 3 strict chin ups

La & su

HYVÄÄ JOULUA KAIKILLE🎅🏼✨

Ei ohjattuja wodeja!

 

To 23.12.

Lepo