Su 4.7

Lepo

 

 

La 3.6

Lepo

 

 

Pe 2.7

a) Skill 15min

  • BMU / BMU progressions

b) 3x e3m

  • 5-4-3 BS (@70-90% BS 1RM)

1 easy set, 2 moderate-heavy sets

c) 3x e2m

  • 15-12-12 FS (@40-60% FS 1RM)

1 easy set, 2 moderate sets

 

 

To 1.7

3 batteries, 12 minutes per battery, rest and clean 2-3min between

a) Battery, 12min AMRAP

  1. 500/400m row @easy-moderate pace
  2. 8-12 dips
  3. 8-12 T2B (scaling: K290)

b) Battery, 12x EMOM

  1. 10-15m lunge walk (scaling up: add weights)
  2. 3-6 Straight arm slam balls
  3. 10-20 Back extensions
  4. 12-20 HS shoulder taps (plank/legs on box/on wall)

c) Battery, 12x EMOM

  1. 3-5 Wall climbs
  2. 10-15 hang power clean @2xDB/KB
  3. 10-15 STOH @2xDB/KB
  4. 20-50 lateral jumps over line / DU

Focus on quality, easy pace

 

 

Ke 30.6

a) For 20 minutes, 8-12 rounds

  • 3-3-(3)-(3)-2-2-2-(2)-1-1-1-(1) Snatch

Find challenging working weight

b) 3x e3m

  • 5-4-3 Snatch pull @60-100% Snatch 1RM

 

 

Ti 29.6

For time, 5 rounds of:

  • 400m run
  • 20 Pull ups
  • 20 Box jumps
  • 20 Sit ups

Easy-moderate pace
Tc: 40min

 

 

Ma 28.6

a) For 10 minutes, 5-7 rounds

  • 1 Power clean
  • 1 Hang clean
  • 1 Jerk drive
  • 1 Split jerk

Moderate working weight

b) 10 x e1,5m

  • 3 C+J
  • 3 Burpees over the bar

Select the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

 

 

Su 27.6

Lepo

 

 

La 26.6

Lepo

 

 

Pe 25.6

Omatoimi juhannus-WOD

The longest mile

4 Rounds for Time

  • 10 Burpees
  • 100 meter Run
  • 10 Air Squats
  • 100 meter Run
  • 10 Push-Ups
  • 100 meter Run
  • 10 Sit-Ups
  • 100 meter Run

 

 

To 24.6

Lepo

 

 

Ke 23.6

a) Skill 15min

  • Kipping PU / C2B / Butterfly

b) 3x e2m

  • 5-10 BS (@60% BS 1RM)

1 warm up set, 2 moderate sets
Deload week, focus on technique

c) 3x e2m

  • 15 FS (@30-50% FS 1RM)

1 warm up set, 2 easy-moderate sets
Deload week, focus on technique

 

 

Ti 22.6

3 batteries, 12 minutes per battery, rest and clean 2-3min between

a) Battery, 12min AMRAP

  1. 15/12 cal row @easy pace
  2. 20 KBS @easy-moderate weight

b) Battery, 12x EMOM

  1. 10-16 box step ups
  2. 12-20 Ring row
  3. 12-20 K290
  4. 12-20 HS shoulder taps (plank/legs on box/on wall)

c) Battery, 12x EMOM

  1. 12-20 GM @bar
  2. 8-12 ab roll out @bar
  3. 12-20 OHS @bar
  4. 20-40 lateral jumps over bar / DU

Focus on quality, easy pace, deload

 

 

Ma 21.6

a) 6x e1,5m

  • 3 pos. Snatch

Focus on technique

b) For 10 minutes, 5-7 rounds

  • 2-3 Snatch

Focus on technique, easy to moderate weight

c) 3x e3m

  • 3-5 Snatch pull @60-80% Snatch 1RM

Focus on technique

 

 

Su 20.6

Lepo

 

 

La 19.6

Partner WOD, u go / I go

50-40-30-20-10 reps for time of:

  • heavy KBS (32/24kg)
  • T2B
  • Box jumps (60/50cm)

Between every round run 400m together, and end with a run

 

Pe 18.6

a) Skill 15min

  • HSPU / HSPU progressions

b) 3x e2m

  • 15 FS (@30-50% FS 1RM)

1 warm up set, 2 easy-moderate sets

c) 3x e3m

  • 5 BS (@60-80% BS 1RM)

1 warm up set, 2 moderate-heavy sets

 

 

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To 17.6

Lepo

 

 

Ke 16.6

a) For 10 minutes, 5-7 rounds

  • 2-3 x Drop Snatch

Focus on technique, easy-moderate weight

b) For 10 minutes, 5-7 rounds

  • 1 Snatch high pull
  • 1 hang snatch
  • 1 Snatch

Work with challenging weight

c) 3x e3m

  • 3-5 OHS @100% Snatch 1RM