2015
01.25

Maanantai 26.1.2015

5×3 Sumodeadlift

heavy but no 3 rm

For quality and minimum rest

3-4 rounds

  •  15 Weighted hip extensions/ Hip thrust
  •  15 Plate sit ups 
  •  15-25 Wall ball  
Unbroken sets

2015
01.24

Sunnuntai 25.1.2015

3×5 Strict Handstand push-up challenging variations

you can scale to pike push ups etc.. 

Choose one exercise :

  • 3 x 3-4 Rope climp / 5 x1 Legless 
  • 5×5 Towel pull-ups
  • On the min for 7 minutes: 5 Pull-ups (choose challenging variation)
  • 5 x 1-2 Strict Muscle ups

15 min On the min:

in 1 min: Kipping pull up 

in 2 min:  DU

in 3 min: Kettlebell snatch

in 4 min : Kipping pull up 

etc…

Try to keep same score 

2015
01.23

Lauantai 24.1.2015

On the min for 12 minutes:

2-pos Power clean (60-75 % of 1 RM clean)

3 Rounds for time:

  • 6 Clean Thruster (2/3 of 1 rm Thruster)
  • 12 T2B
  • 500m Row
2015
01.22

Perjantai 23.1.2015

Lepo !

Normaalista aikataulusta poiketen valmentaja paikalla klo 18 asti. 18-19 Open doors.

2015
01.21

Torstai 22.1.2015

3×3 Pause OHS (75 %)

5 Rounds:

30 seconds on / 30 off

  • Shuttle run (10m+10m)
  • Burpee (target)
  • Row cal

2015
01.20

Keskiviikko 21.1.2015

5×5 Press (75 %)

3×10-15 Bent-over Dumbbell row

 light,medium heavy , heavy

4-5 Rounds for quality and minimum rest :

  • 3 Skin the cat + Lower from inverted hang
  • 15 Push up (challenging variation, ring,parellette,clapping push up,diamond push up)

2015
01.19

Tiistai 20.1.2014

5×3 pos Snatch (75 %)

4×2 Snatch pull from the floor (75-100 % of 1 Rm)

7 min AMRAP:

  • 3 Box jumps (60/50cm)
  • 3 Wall Ball
  • 6 Box jumps
  • 6 Wall Ball
  • 9 Box jumps
  • 9 Wall Ball

2015
01.18

Maanantai 19.1.2015

Lepo!

2015
01.17

Sunnuntai 18.1.2015

3×5 Sumo deadlift

For quality and load

30-20-10

  • Kettlebell front squat
  • Weighted abmat sit-up
  • Kettlebell swing

2015
01.16

Lauantai 17.1.2015

Death by Strict pull-up

Do max 10 minutes (you can do also c2b, L-pull-up etc..)

Partner work out 30 min AMRAP : one works when one rest

  • 1000 m Row
  • 500 m Run with sand bag
  • 30 Sumodeadlift high pull
  • 30 Deadlift (32/24 kg Kettlebell)
  • 30 Hand released push up 

 Every other minute: One does 10 burpees at the same time the other one works