Viikko-ohjelma 6.-12.6.

Ma

a) For load

5 x 5 Push press

b) 5 rounds For time

  • 10 strict hspu
  • 20 GHD sit-ups

Ti

a) For load

5 x 3 Back squat

b) skill work:

5 sets

  • 00:45 wall sit
  • 10 single arm ring row/arm

Ke

a) Pre workout:

On a 6:00 clock

2:00 max Double unders

then,

4:00 max distance handstand walk

b) 5 rounds for time with partner:

  • 50 Double unders (each)
  • 15 m single arm overhead walking lunge (22,5/15)

To

a) pre workout

5 sets each, for time

  • 150/125m row, run, ski or bike (2x distance)
  • rest 1:00 between efforts

b) For load

Weighted or strict pull up

  • 7 x 1 or 7 x 5

Weighted or strict dips

  • 7 x 1 or 7 x 5

Pe

a) pre workout

  • build up to a heavy 1-rep power clean with your partner

b) ”Laura”

amrap 21

  • 30/21 cal row
  • 20 burpees over rower
  • 10 power cleans (70/47 kg)

-alternate work and rest with a partner

 

 

Viikko-ohjelma 30.5.-3.6.

Treenipäivät kesän ajan ma-pe, lepo/omatoimitreeni la ja su

Ma

a) 4 sets:

Max strict pull-ups

-rest 1:00 between sets

b) ”Partner Long Jackie”

For time

Partner A: Row

Partner B: 50 thrusters, 30 pull-ups

-partners switch after B finishes both movements

Partner A: Row

Partner B: 25 thrusters, 15 pull-ups

-partners switch after B finishes both movements

Partner A: Row

Partner B: 15 thrusters, 9 pull-ups

-partners switch after B finishes both movements

Use 20/15 kg barbell

 

Ti

a) Muscle clean & power clean practice

 

b) ”Extended Elisabeth”

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

  • Power cleans (61/43)
  • Ring dips

Ke

a) on a 3:00 clock

  • 1:00 max Burpees to target

then,

  • 2:00 Max Single-leg squats

b) e5m x 5

  • 200m run
  • 10 candlesticks
  • 10 slamballs (9/6kg)
  • 10 burpees
  • 200m run

To

a) ”Half Chelsea”

Emom 15

  • 10 pull ups
  • 15 push ups
  • 20 air squats

-if you fall behind the clock, continue as AMRAP for up to 15 mins

b) Skill work:

5 sets

  • 10 DB Bent over rows
  • 10 DB Strict presses
  • 15 GHD hip extensions/ barbell Good mornings

Pe

”Light Linda”

24-21-18-15-12-9-6-3

  • Deadlift (bodyweight)
  • Push ups
  • Squat clean (half bodyweight)

La-Su omatoimi

For time

  • Run 5k

 

Viikko-ohjelma 23.-29.5.

Ma

a) Build to a heavy 2-rep front rack lunge

b) ”Nasty girls V2”

3 rounds for time

50 alt single-leg squats

7 muscle ups

10 hang power cleans (79/56 kg)

Ti

a) on a 6:00 clock

2:00 Max Double unders

then…

4:00 Max distance handstand walk

b) Partner workout

amrap 20

5 burpees

1 rope climb (4,6m)

30 Du’s

-alternate full rounds with partner

 

Ke

a) Build up to a heavy 3-rep back squat

b) For time

20 back squats (102/70)

40 toes-to-bar

60/40 cal row

 

To

Lepo

klo 19.15 MPF-wod

 

Pe

a) Build up to a heavy 3-rep Snatch deadlift

b) ”Double Isabel”

For time

60 Snatches (61/43 kg)

 

La

a) pre-workout with partner

On a 8:00 clock:

Max distance row/bike/ski or run

alternate work and rest with partner

b) For load:

Strict press:

1-1-1-1-1

Push press:

3-3-3-3-3

Push jerk:

5-5-5-5-5

 

Su

Lepo

 

Viikko-ohjelma 16.-22.5.

Ma

From 0:00-5:00

EMOM 5:

5 Thrusters (34/25 kg)

From 5:00-10:00

EMOM 5:

5 Thrusters (43/29 kg)

From 10:00-15:00

EMOM 5:

5 Thrusters (52/34 kg)

– Continue adding 20/10 lb every 5:00 for as long as you are able

 

Ti

a) skill work

5 sets:

1:00 Strict Chin-ups

1:00 False Grip Ring Rows

b) 3 rounds For time:

  • 500/400m Row
  • 21 push ups
  • 12 strict toes to rings

Ke

a) For load

Muscle snatch

  • 1-1-1-1-1

Power snatch

  • 1-1-1-1-1

Squat snatch

  • 1-1-1-1-1

b) For completion:

21-15-9

  • GHD hip extensions
  • GHD back extensions

To

Lepo

  • klo 19.15 MPF-wod

Pe

a) emom 12

  • minute 1: 2 High box jumps
  • minute 2: 30 sec L-hold hang

b) Partner workout

6 rounds for time

  • 21/15 cal row/ski/bike
  • 21 box jumps
  • 21 sit-ups

-Alternate full rounds with partner

 

La

OMATOIMI (valmennus Tykyilee)

Work your weakness (pick just one😜)

1. Strength 

For load:

5 deadlifts (50% 1rm)

3 deadlifts (60%)

2 deadlifts (70%)

1 deadlift (75%)

then…

For reps:

8+ deadlifts (80%)

 

2. Skill

5 sets:

  • 00:30 DB single-arm overhead hold/ arm
  • 00:20 Ring support hold
  • rest 1:30 between sets

 

3. Stamina

3 rounds for distance:

  • 00:10 easy / 00:10 hard
  • 00:20 easy/00:20 hard
  • 00:30 easy/00:30 hard
  • 00:20 easy/00:20 hard
  • 00:10 easy / 00:10 hard
  • rest 1:00 between rounds
  • Row/bike/ski or run

Su

Lepo

 

Viikko-ohjelma 9.-15.5.

Ma

On a 35:00 clock:

  • max distance run every 5:00, stop and perform 15 burpees

Ti

a) emom 10

even: 00:30 weighted Single-Leg Squats

odd: 00:30 DB Strict Press

b) Amrap 20

  • 50 double unders
  • 30 m walking lunge
  • 30 m bear crawl

 

Ke

a) 5 sets for load

  • 3 sumo deadlifts

 

b) amrap 10

  • 00:30 L-sit (from floor)
  • 10 odd object cleans

 

To

Lepo

  • MPF-wod klo 19.15

 

Pe

a) emom 12

2 Push Presses

 

b) amrap 10

  • 10 box jumps
  • 15 push jerks (43/29 kg)
  • 00:20 cal bike

La

a) For time

  • 21 deadlifts (102/70 kg)
  • 400m run
  • 15 deadlifts
  • 400m run
  • 12 deadlifts
  • 400m run
  • 9 deadlifts
  • 400m run

b) Skill:

2 sets

1:00 GHD-situps

1:00 Plank hold

1:00 Good Mornings

 

Su

Lepo

 

Viikko-ohjelma 2.-8.5.

Ma

a) emom 10

  • :30 alt single-leg squats

b) 3 rounds for reps

  • 1:00 weighted situps (15/12,5)
  • 1:00 walking lunges
  • 1:00 db devil press

 

Ti

a) amrap 14′

  • 20 double unders
  • :20 hollow hold

-add 20 reps to the Du’s and :20 to the hollow hold in every round

b) accumulate

  • 50 hip extensions
  • 30 back extensions
  • 10 hip and back extensions

 

Ke

”Holleyman”

30 rounds for time

  • 5 wall balls
  • 3 hspu
  • 1 power clean (102/70)

 

To

Lepo

  • MPF-wod klo 19.15

 

Pe

a) emom 10

  • 3 weighted strict pull-ups

b) amrap 7

  • 7 box-jumps
  • 7 chest-to-bar pull-ups

 

La

a) Pre workout:

  • build up to a 1-rep squat or power snatch

b) 9 sets For load:

3-2-2-2-1-1-1-1-1

Overhead squats

 

Su

Lepo

 

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