Categories
Yleinen

WK 7

DELOAD 🤍

MA
25 min AMRAP
20/15 cal erg
10+10 db one arm oh lunge (step back)
20/15 cal erg
10+10 db one arm push jerk 👊🏻

TI 2x5min AMRAP gymnastics skill🤸🏽‍♀️
KE EVERY 4MIN FOR 4 ROUNDS💥
TO 10! Devils press 😈 30DU after each set 💪🏼
PE 2x 6min OTM ‼️
LA 12x1min WORK 30s REST 🚴🏻‍♀️🚣🏻‍♀️⛷
+ BAR MU technique
SU 60min VENYTTELY 🤩🤍

2016

Categories
Yleinen

WK 6

Ma 5 x 5 Deadlift 65-80%💥

Every 2min for 4 Rounds
10-15 v-ups
10-15 back extension
10-15 hollow rock


Ti E3min x 4 : C2B, hang power snatch & OHS⚡️

Ke 3min WORK 2min REST 👊🏻🤩

To Sit ups & ring dip/ box dip 🔝

Pe 1 squat clean + 2 front squat 💪🏼💯

La Modified Open 14.5 💥🤪

Su “Pat”


Greenhorn Challenge 2016

Categories
Yleinen

WK 5

Viikko5️⃣

Ma

Every 3min for 4 rounds
8 Back squat @65-80% 1RM

Every 3min for 4 rounds
12 bent over row
8 shoulder press @60-80% 1RM

Ti 2 Rounds for reps WB, T2B & devils press 🤪
Ke OPEN 20.4 💪🏼👊🏻💯
To 2K/1,8K ERG ➡️ EMOM 5-8 push up 💦
Pe OTM20 SNATCH 💥👊🏻
La E4min x 5 💪🏼👊🏻🤩
Su ”JACK”

Categories
Yleinen

WK 4

Ma
For time

21 – 15 – 9
deadlift 100/70
push-up

3 min rest

For time
12 – 9 – 6
deadlift 125/85
strict handstand push-up / box hspu

Ti FOR TIME ERG+DU 💦⏳
Ke ”ANDI” 4 x 100 😅💪🏼💥🔝
To PULL-UP & AMRAP5 💪🏼🔁
Pe power clean + squat clean 60-85% ❕
La AMRAP20 burpee box jump + box step up + ERG ⛷🚣🏻‍♀️🚴🏻‍♀️
Su ”BARBARA ANN” ❗️⏳🔋


Aleksi & Tuomo back in 2013

Categories
Yleinen

WK 3

Deload week 🙏🏼
Ma: 7 x 1 min + 1min + 1min 🚣🏻‍♀️
& muscle up technique🤸🏽‍♀️

Ti: AMRAP10 • push up, V-ups & pistols 💥
Ke: 5R FOR REPS ❕
To: AMRAP4 • REST• OPEN 12.1💪🏼🤩
Pe: Hi hang snatch + hang snatch + snatch balance 🏋🏻‍♀️ ~ 40-50%
La: OTM12 & every 3min for 3 rounds ❕💪🏼
Su: 60min VENYTTELY 🧘🏻‍♀️


In the making of “isosali” back in 2013.

Categories
Yleinen

WK 2 21

Ma
Every 3min x 5 : 6 deadlift + 4-10 shspu💥

Ti 2min ON 1min OFF 🚣🏻‍♀️🤾🏼‍♂️🤸🏽‍♂️
Ke AMRAP16 sit-ups & lunge💥🔝👊🏻
To Chipper : c2b & DB work💪🏼
Pe AMRAP10 DL+SC+FS 👌🏼🔁
La 25min ⏳💦
Su “JOSHUA H. REEVES” 🔥


“Alasali”

Categories
Yleinen

WK1 21

Ma
E3min x 3 10 back squat
E3min x 3 12 DB bench press🔥

Ti OPEN 20.2 modified 🤪
Ke AMRAP7 box jump+cleans ~75-80%💥
To crossfit.com 201222 💪🏼
Pe 3-3-2-2-1 muscle & power snatch ❕
La 10-9-8-7… burpee pull up
20-18-16… sit ups 💦
Su “MCGHEE”


TB: Juuso, Tuomo & Aleksi with the legendary coach Burgener at Pori in 2013.

Categories
Yleinen

WK 53

Ma 6x 1min row / 1min rest 🚣‍♂️
6x 30s burpee / 30s rest

Ti Voimailua deadlift & strict ring dip 💪🏼
Ke AMRAP14💦
To “FRAN” 🔥💥🤢
Pe REST / Open gym 5-23
La 3x 2 rounds: power clean + front squat + push jerk 🏋🏻‍♀️
Su ”LOREDO WITH ERG”❕

Categories
Yleinen

WK 52

Ma

Every 2min for 5 Rounds
8 hang power snatch 50/35
8 overhead squat

Ti 2 x OTM 8 🤩
Ke 3 x 1k/850m ROW + 100DU 💨
To 12 Steps of Christmas🎄❤️
Pe REST / open gym 5-23 🤍
La REST / open gym 5-23 🤍
Su AMRAP 30 💦

Muistathan Stigun ohjaamat online joogat ja venyttelyt 🤍Nyt viimeistään kannattaa ottaa ne omiin kehonhuolto rutiineihin mukaan! MM. tehostaa palautumista, parantaa liikkuvuutta ja kehonhallintaa🤩

HUOMHUOMHUOM🤩
◽️
🎄25.12. & 26.12. ei ohjattuja tunteja, OPENGYM toimii normaalisti (5-23)❕
🎄27.12. WOD tunnit kello 11 & 12 🤍


Saara

Categories
Yleinen

WK 51

MA:

1min AMRAP Back squat @60% 1rmax
3min REST
1min AMRAP Back squat @60% 1rmax

3 Rounds (every 3min)
10 bent over row
15 hollow rock
15 arch rock

TI: AMRAP10 inspired by open 17.5😉
KE: 100 DB hang clean & jerk ⏰
TO: AMRAP18 💦
PE: Power cleans 🏋🏻‍♀️
LA: 2min work, 1min rest 🔁🤸🏽‍♀️
SU: 2min work, 1min rest 🔁🤸🏽‍♀️


Ville S.