To 27.6.

Lepo

 

Ke 26.6.

a) 30s on/ 30s off x 4

  • cluster @bar/easy weight

b) e1,5m x 7

  • 1x clean+jerk
  • find heavy

c) For time

  • 50 Thrusters @52,5/35kg
  • every time you drop the bar, do 15 Du’/ 30 Su’s
  • TC 12 min

 

Ti 25.6.

a) e2m PRESS

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm
  • add weight from prev week

b) RUN

  • 1200m easy
  • rest 2min
  • 1200m moderate
  • rest 2min
  • 1200m moderate+

Scale: 1200m->800m, 800m->400m

 

Ma 24.6.

a) e2,5m Deadlift

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm
  • add weight from prev week

b) pull up ladder

c) e3m x 4

1 set

  • 200m run + 20 lunge jump

2 set

  • 20 GTOH + 20 russian twist @plate

 

Pe 21.-Su 23.6.

HYVÄÄ JUSSIA KAIKILLE!

Sali on suljettu pe-su Juhannuksen ajan. Open gym omalla avaimella.

 

To 20.6.

a) 30s on/ 30s off x 4

  • cluster @bar/easy weight

b) e1,5m x 7

  • 1x clean & jerk
  • find heavy

c) For time

19-15-12-9

  • wb
  • burpee
  • oh kb/db lunge steps

 

Ke 19.6.

a) e2m PRESS

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm

b) RUN

  • 1200m EASY
  • rest 2 min
  • 1200m MODERATE
  • rest 2 min
  • 800m AFAP

Scaling options:

1200m->800m

800m->400m

 

HUOMIO!!!

Vaihtoehto lähtee vetäsee Rästi-Cooper n klo 19.00, kenellä se jäi edellisellä kerralla tekemättä. Asiaa hoitaa Laura Evälahti, joten laita hänelle tarvittaessa viestiä mesellä, missä kokoontuminen tapahtuu (ja mikä kenttä😅)

 

Ti 18.6.

a) e2,5m Deadlift

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm

b) e2m Pull up ladder

c) e3m alternate set 1.+2. for total 4rds

set 1.

  • 200m run
  • 20 bxj

set 2.

  • 15+15m kb/db lunge walk (single arm)
  • 20 abmat situp

Rest for remaining time (1min)

 

Ma 17.6.

a) 30sec on/ 30sec off x 6

  • Tall snatch @bar/easy weight

b) For 20 min

  • Find heavy Snatch 2rm

c) e2,5m FS

  • 5x 90%5rm
  • 3x 90%3rm
  • 1x 90%1rm

 

Su 16.6.

lepo

 

La 15.6.

a) 30 sec on/30 sec off x 10

Alternating 1) and 2)

  1. FS @bar
  2. Press @bar

b) e5m x 4

  • Run 800m
  • scale distance if needed

 

c) Core work 2 rds:

  1. 30 sec Abmat situp
  2. 30 sec side plank R
  3. 30 sec side plank L
  4. 30 sec Russian twist @kb/plate
  5. 30 sec Butt ups
  6. 30 sec Superman hold
  7. 30 sec Body Saw plank
  8. REST 1 MIN

 

Pe 14.6.

Clean technique day

 

To 13.6.

lepo

 

Ke 12.6.

Partner wod

For 45 min (amrap)

  • 20/15 cal row
  • 45 sec Battle rope
  • 20x PS @45/25kg
  • 20 m sled push @parner weight
  • 2x rope climb
  • 10x sledge hammer tire hit
  • 20x C+J @45/25kg
  • 400m run
  • 40x KBS @24/16kg
  • 30x WB
  • 50x Abmat situp

 

Ti 11.6.

Snatch technique day

 

Ma 10.6.

a) Skill practice for 20 min

  • bar/ring mu training

b) 3-4 rds rest as needed

  • 30 Du’s/45 sec training
  • 2-3 skin the cat
  • 10 sots press @bar/light weight
  • 5+5m banded lateral squat walk
  • 8-10 single arm ring row

 

Su 9.6.

lepo

 

La 8.6.

a) e1,5m x 7

  • 2x clean&jerk @find heavy

b) ”Half Murph”

  • 800m run
  • 50 pull up
  • 100 push up
  • 150 air squat
  • 800m run

Max effort!

Scale if needed!

 

Pe 7.6.

a) e2,5m x 5

  • 3x Deadlift @90%3rm + add weight from prev week

b) e2m x 5

  • 5x wide grip pull up (negative/strict/weighted) + 10x lateral rise (banded/db)

c) e4m x 3

  • 50m high knee run + 10/10 kb sinlge leg dl + 10/10 kb bent row + 10/10 kb pc
  • rest for remaining time

 

To 6.6.

lepo