Viikko-ohjelma 25.4.-1.5.

Ma

a)Pre-Workout:
5 Sets For Load:
5 Deadstop Double Overhand Deadlifts

b) For Time:
21-15-9

Deadlifts (125/84 kg)
Strict Ring Dips

Ti

a) For load:

build up to a heavy 3-rep front squat

b) amrap 20’

20 medball cleans (9/6kg)
60 double unders

Ke

a) 10 sets for load:

1 strict press

b) skill work 5 sets

12 archer ring push-ups
12 archer ring rows

To

Lepo

klo 17.15 MPF-wod

Pe

a) emom 10

Minute 1- 2 hang power cleans

Minute 2- 3 weighted strict pull-ups

b) For time:

21-18-15-12-9-6-3

Pull ups
hang power cleans (43/29)

La VAPUN AATTO🥳

a) For load

build up to a heavy 1-rep squat snatch

b) 10 rounds for time

1 power snatch (84/56)
3 ohs

Su

Hyvää Vappua! Klara Vappen🥳

Lepo

Viikko-ohjelma 18.-24.4.

Ma

a) Pre-workout:
7 Sets For Load:
2 Shoulder Presses

b) 5 Rounds For Time:

50-ft. Handstand Walk
150-ft. DB Front Rack Carry (50/35#)
200m Backward Run

Ti

a) 5 Sets for Load:
5 Back Squats

b) For Time:
3:00 L-Sit
– Every time you break per- form 12 barbell bent over rows

Ke

”Maxton”

13 Rounds For Time:

8 Strict Pull-ups
26 Box Step-ups (24/20#)
21 Burpees

To

Lepo

MPF-wod klo 17.15

Pe

a) Every 4:00 for 7 Sets:
200m Sprint

b) Accumulate:
100 Weighted Sit-ups (35/25#)

– Every time you break perform :30 arch-up hold

La

a) Partner workout

AMRAP 20:

1200/900m Row
80 Toes-to-Bar
10 Rope Climbs (15 ft.)
– Alternate work and rest with a partner.

b) Accumulate:
50 Alternating Weighted Single-Leg Squats
– or –
3 Sets x 10 DB Split Squats /leg

Su

Lepo

Viikko-ohjelma 11.-17.4.

Ma

a) 6 Sets for Load:
2 Push Jerks + 1 Split Jerk

b) 3 Sets:

12 DB Floor Presses + 12 DB Bent Over Rows

Ti

a) AMRAP 12:

5 Front Squats (185/125#)
10 Chest-to-Bar Pull-ups
20 Double Unders

b) 3 Sets:
12 DB Split Squats / Leg
12 Single-Arm Ring Row / Arm

Ke

a) Pre-workout strength:

4 Sets:

15 Weighted Hip Extensions
12 Weighted Box Step-ups

b) AMRAP 15:

25 Sumo Deadlift High Pulls (45/35#)
25 Straight-Leg Weighted Sit-ups
15 Box Jumps (30/24”)

To

Lepo

klo 17.15 MPF-wod

Pe

a) Pre-workout:
Build to a heavy power clean + hang power clean

b) For Time:
15-12-9-6-3

Power Cleans (135/95#)
Bar-Facing Burpees

La

Talkoopäivä (aloitusaika tarkentuu myöhemmin)

Su

Lepo

Viikko-ohjelma 4.-10.4.

Ma

a) Pre-workout:
5 Sets x 1 Rep

Weighted Strict Pull-up
Weighted Strict Ring Dip

b) Partner workout

AMRAP 15:

25 Toes-to-Bars
50/35 Calorie Row
75 Push-ups
50 Box Jumps (24/20”)
25 Pull-ups

-partners can split reps as needed throughout the workout

Ti

a) 4 rounds alternating with partner:

800m row/run

b) Skill work:

3 Sets:
1:00 Plank Hold
100m DB Front Rack Carry (50/35#)
100m DB Waiter Carry + Farmer Carry

Ke

Heavy day

On a 27:00 Clock:

From 0:00-9:00:

EMOM 9:
1 Snatch

From 9:00-18:00:

EMOM 9:
1 Clean

From 18:00-27:00:

EMOM 9:
1 Deadlift

– Increase weight across all sets.

To

Lepo

klo 19.15 MPF-wod

Pe

a) 5 Sets For Load:
5 Tempo Strict Press
– Two-second press, two-sec- and reset

b) For Time With a Partner

250 Air Squats
100 Synchro Sit-ups
200 Air Squats
80 Synchro Sit-ups
150 Air Squats
30 Synchro Sit-ups
– Resting partner holds a plank while one partner performs air squats, switch as needed

La

”Nate”

AMRAP 20:

2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (70/53#)

Su

Lepo

Viikko-ohjelma 28.3.-3.4.

Ma

a) Pre-workout:
3 Sets Each Partner:

10 Single-Arm KB Bench Press / Arm
10 Alternating KB Single-Leg Deadlifts
– Alternate after each movement with a partner

b) 10 Rounds For Time with partner

15 Russian KB Swings (70/53#)
15 Up-Downs Over KB
15/11 Calorie Row
– Alternate full rounds with a partner

Ti

a) Pre-Workout:
Wall Walk and Bent Over Row Strength Practice

b) 4 Rounds For Time:

50-ft. Overhead Walking Lunge (135/95#)
25 GHD Sit-ups or V-ups

Ke

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (115/75#) – Each time you break, per- form 50 double unders
– Rest 4:00
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans (205/145#)
– Each time you break, per- form 30 squats

To

Lepo

klo 19.15 MPF-wod

Pe

a) 9 Sets x 7

Tempo DB/KB Floor Press

b) 2 Sets For Quality:

1:00 Top of Dip or Plank Hold
15 Single-Arm Ring Rows / Arm
1:00 Chin-Over-Bar Hold
15 Single-Arm Ring Rows / Arm

La

a) For Time:

4 Rope Climbs (15-ft.)
20 Alternating single-leg squats
40 Alternating DB Snatches (35/20#)
3 Rope Climbs
20 Alternating single-leg squats
30 Alternating DB Snatches
2 Rope Climbs
10 Alternating single-leg squats
20 Alternating DB Snatches
1 Rope Climbs
10 Alternating single-leg squats
10 Alternating DB Snatches

b) Accumulate:
1:00 L-Sit Hold
50 Seated Leg-Lifts Over DB

Su

Lepo

Viikko-ohjelma 21.-27.3.

Ma

a) For Time:
60 Toes-to-Bars
– Starting at 0:00, perform 8 burpees at the start of each minute

b) POST WORKOUT CONDITIONING
• With partner: row or run for 9 sets of :30 on and :30 off.
• Athletes should hold a moderate pace and a consistent pace throughout all sets

Ti

Heavy day

For Load:

Back Squat 10-8-6-4-2
Shoulder Press 10-8-6-4-2
Deadlift 10-8-6-4-2
– Record heaviest load lifted in each movement

Ke

AMRAP 20:

10 GHD Hip Extensions
100m Farmer Carry (50/35#)
10 Weighted Sit-ups (20/14#)
– Add 10 reps to the Hip Extensions and sit-ups after each round.

To

Lepo

klo 19.15 MPF-wod

Pe

”Lift move work”

On a 20:00 Clock:
From 0:00 – 4:00

1-Rep-Max Clean

– Rest 2:00

From 6:00 – 10:00:

AMRAP 4:

Bar Muscle-ups/ Pull-ups

– Rest 2:00

From 12:00 – 20:00:
AMRAP 8:

30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

La

a) For Time With Partner:

Partner 1: 3000/2500m Row
Partner 2: 180 Box Jumps

• Partner 1 starts on the rower and Partner 2 starts on the box jumps. Partners can switch between movements as needed until the rowing and box jumps are complete.
• Decrease the height of the box after every 60 reps.

b) SKILL WORK
3 Sets:

16 Knees-to-Elbows in Plank
16 Alternating Single-Leg Box Squats

Su

Lepo

Viikko-ohjelma 14.-20.3.2022

Ma

a) SKILL WORK
3 Sets:
30 Russian Twists
20 Alternating Single-Leg Deadlifts (20/14#)

b) Partner workout

For Time:

20 Pulls on the Rower
10 Wall Balls (20/14#)
– Row until you accumulate 3000/2400m

• One athlete would row and perform the wall balls while the other rests. Athletes would switch after 20 pulls on the rower and 10 wall balls.

•tc 22 min

Ti

a) SKILL WORK
Pre-workout:
Build up to a heavy set of 1 hang squat clean

b)8 Rounds For Reps:

00:20 Pull ups/ C2B pull ups – Rest :10
00:20 Clean & Jerks (42,5/30) – Rest :10

Ke

a) SKILL WORK
3 Sets:

10 Snatch Grip Push Presses
10 Seated Sots Presses

b) 7 Sets For Load:

1 Snatch

To

Lepo/mobility

Klo 19.15/ MPF-wod

Pe

”Partner Chelsea”

30 Minute EMOM:
5 Pull-ups
10 Push-ups
15 Squats
-Partners alternate minutes of work

La

a) Pre-workout:
Candlestick and Single-leg squat practice

b) 5 Rounds For Time:

12 GHD Sit-ups/ V-ups
400m Row

-tc 15 min

Su

Lepo

Ensi viikko 7.-13.3.2022

Ma

a) Every 5:00 For 3 Rounds:
200m DB Farmer Carry (35/25#) AMRAP:
10 DB Deficit Push-ups
10 DB Squats
– Use two DBs

b) skill work

On a 8:00 Clock:
Practice Single-Arm DB Over- head Squats

Ti

Partner Cameron

AMRAP 20:

50 Synchro Walking Lunge Steps
25 Chest-to-Bar Pull-ups
50 Box Jumps (24/20”)
25 Double unders
50 Hip Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Partner Wall Ball Tosses (20/14#)
50 Synchro Sit-ups
5 Rope Climbs (10-ft.)

– With a partner. Partners alternate work and rest, except when the movement is synchronozed.

Ke

Partner workout

For Time:

200 Box Step-ups (24/20”)
150 KB Swings (53/35#)

– Partner holds KB in front rack position while other partner works on step-ups.
– Partner seated L Hold while other partner works on KB swings.

To

Lepo

klo 19.15 MPF-wod

Pe

a) For load

6x 2 power clean

b) 3 sets

10 ghd superman kb row
30 russian twist (20/14#)

c) 3 sets

15 bent over t-raises
15 bent over y-raises
15 standing snow angels

La

Open 22.3

Su

Lepo

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