Lauantai 3.12.2016

 

5 sets: every other minute:  3-5 min rest between workouts

  • 10 m Overhead walking lunge (heavy as possible)

5 sets: every other minute

  • 25+25 m Prowler push (Heavy and walk fast)

you can do 3 person groups

on the min for 10 minutes:

  • 12 KB Snatch
  • 10-12 KB Side bend (left)
  • 10-12 KB Side bend (right)

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Perjantai 2.12.2016

OHS 3×1

heavy singles or 1 rm max

For time 4 rounds:

  • 5 x Squat cleans 185/125 max 75 %
  • 10 x C2B Pull-up
  • 20 x GHD sit-up

For rookies scale GHD sit up to 15 x weighted sit up

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Torstai 1.12.2016

Split jerk skills

Split jerk

1-3 reps

Go heavy , but GOOD technique !

you can use rack 

INTERVALS

4 rounds for time:

  • 300 m Ski Erg
  • 15 Box jump (75 cm )
  • 10 DB push press (55-35 lbs)

90 sec. rest between sets

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Keskiviikko 30.11.2016

Front / Back lever + strengthening exercises 

4-5 rounds for quality :

  • 15 x Superman hollow 
  • 20 x Mountain climber
  • 15 x False grip Ring row
  • 50 x Double under

Time is no element in this WOD !

 

 

 

 

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Tiistai 29.11.2016

Back squat 3×3

For quality and minimum rest

Reps of 30-20-10:

  • Weighted lunge (with 2 KB / DB in front rack)
  • Kettlebell Swings (HEAVY or 2 KBs and eye level)
  • Weighted sit-up 

Use heavy weight but try to do unbroken sets !

You can also increase weight in every round.

Advanced athletes can do overhead walking lunge with barbell

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Maanantai 28.11.2016

Condition:

7-8 rounds: 30 sec ON 30 sec. OFF

  • DB snatch (70-35 lbs)
  • V-ups (reps)
  • Farmers walk (heavy KB etc)
  • Handstand (free or against the wall
  • Row (damper 5-10)
  • Rest  

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