2014
09.21

Maanantai 22.9.2014

Ring skills

4 Rounds: on the 6 minutes

  • 500 m Row/SkiErg  + 400 m Run
go fast but try to get same pace in all rounds

2014
09.20

Sunnuntai 21.9.2014

On the min for 10 minutes:

2 Power Snatch (75 – 85 % power snatch)

Five rounds for quality and load:

  • 6 Snatch grip deadlift 
  • 6 Hang power snatch
  • 6 Overhead squat 
  • 6 Weigted lunge
  • 6 Good morning  

Start with moderate weight and incease weight every round

Rest 90 sec – 2 min between sets

2014
09.19

Lauantai 20.9.2014

Lepo !

Lokakuun alkeiskurssilla vielä muutamia paikkoja vapaana.

Linkki ilmoittautumiseen

2014
09.18

Perjantai 19.9.2014

Back squat 4×4 (65-85% of 1RM of back squat)

* in the last set you can do max reps with 85 %

15 min AMRAP

  • 200 m Row/Run
  • 10 Dumbbel snatch (alternating and heavy)
  •  5 Wall balls 
  • 200 m Row/Run
  • 10 Dumbbel snatch
  • 10 Wall balls
  • 200 m Row/Run
  •  10 Dumbbel snatch
  •  15 Wall balls
  •  etc….

2014
09.17

Torstai 18.9.2014

5 x 8-12  Press with Dumbbells / Kettlebells

3 x 8-10 Push-ups + Dumbbell generate rows 

3-4 rounds for quality and load:

  • 10 Kettlebell Snatch (moderate weight, left)
  • 5 Weighted pull-up 5 Strict pull-ups and 5 Kipping pull-up (all three variations unbroken)
  •  10 Kettlebell Snatch ( moderate weight , right)

In weighted pull-up use dumbbell between your legs

2014
09.16

Keskiviikko 17.9.2014

4 x Power Clean, Front squat, Hang power clean

*For quality, no fails

3 x 3 Halting clean + shrug  (85 % of  1 RM  clean)

On the minute for 10 minutes

  • 2x touch and go Squat cleans (Use 2/3 of 1RM squat clean) and rest of the time DU 

Score = DU

 

2014
09.15

Tiistai 16.9.2014

Lepo !

HUOM! Tiistaina aamulla ohjattu WOD klo 6.30. Tiedossa oma harjoitus interval-treeninä.

2014
09.14

Maanantai 15.9.2014

Thruster 3 Rep Max

Good Morning 3×10 or 3 x 10-15 Weighted hip extensions

12 min AMRAP for quality and minimum rest:

  • 5 Jumping Squats (20/15 kg barbell)
  • 10 Kettlebell Swings (32/24 kg)
  • 15 Hollow Rocks

Unbroken sets!

2014
09.13

Sunnuntai 14.9.2014

TGU 3×5 with both hands

Kipping (k2e,t2b.pull-up,etc..)

  • 3×12 Kipping pull-up, C2b
  • 3×5 bar MU
  • etc.

For time:

  • 2000 m Row
  • Odd minutes 10-15 burpees over the rowing machine

2014
09.12

Lauantai 13.9.2014

6 x 3. pos Snatch (hips, on the knee, floor)

75 % of 1 RM

15-12-9

  • Box Jump ( high box + 75 cm )
  • Snatch Push Press (behind the neck + one second lockout at top)
  • Strict T2B

*This is not for time, try to do Snatch Push Press and T2B sets unbroken. Bar weight 50 % 1RM.