Category: Yleinen

220424 MAANANTAI

25min AMRAP w/ partner
20 wall-ball shots 20/14
10 bar muscle-up
5 wall walk + burpees

split reps

230424 TIISTAI

6 rounds for repetitions
30s ski
30s rest
30s double kb hang c&j 24's/16's
30s rest
30s ski
30s rest
30s v-up
30s rest

240424 KESKIVIIKKO

Front Squat
4 x 8 @55% of your 1RM front squat.
Squat down slowly, stand up fast without a pause
in the bottom position, and pause for 3s in top position.

240424 KESKIVIIKKO

4 rounds w/ partner
20 db one arm hang squat clean 30/22.5
20 pistol squat

split reps

250424 TORSTAI

OTM 12
1. set of strict pull-ups (target 5-10)
2. set of db shoulder press (target 8-12)
3. rest

240424 TORSTAI

7min AMRAP
12 db one arm shoulder to overhead 22.5/15
8 db over burpee

260424 PERJANTAI

(no heels clean pull 2 x 5
muscle clean 2 x 5

paused power clean
3 x 3 (2s pause at knee & catch)
3 x 3 (2s pause at catch))

power clean
4 x 2 @70-85%
3 high box jump after each set

270424 LAUANTAI

CF quarterfinals event 1
4 rounds for repetitions
1min snatch 60/40
1min row (cal)
1min db box step-ups 22.5's/15's
1min rest

280424 SUNNUNTAI

"Morrison"
50 – 40 – 30 – 20 – 10
Wallball 20/14
Box jump 60/50
KB Swing 24/16

150424 MAANANTAI

"DT"
5 rounds
12 deadlift 70/50
9 hang power clean
6 shoulder to overhead

(3 rounds
30s+30s side plank hold
30s plank hold
60s rest)

160424 TIISTAI

For time
1,2k/1k row
40 one arm devils press 22.5/15
10 wall walk
600m/500m row

170424 KESKIVIIKKO

Back Squat
Build to a heavy 10RM.
then 4 x 10 @80-90% of 10RM

170424 KESKIVIIKKO

5 rounds
in 60s:
5 strict toes to bar
AMRAP box step over w/ db 30/22.5
60s rest

180424 TORSTAI

(3 rounds
set of strict ring dips (target 6-10)
10 bicep curl
2-3min rest)

"Annie"
50 – 40 – 30 – 20 – 10
double under
sit-up

190424 PERJANTAI

Snatch
3 x 3 @70-80%
3 x 2 @80-90%
3 x 1 @90%+

(3 rounds
3 snatch pull @75-85%
3 box jump
2min rest)

200424 LAUANTAI

(10min warm-up run (outside))

4 rounds for repetitions
1min shuttle run (1 rep = 10m)
1min pull-up
1min push-up
1min squat
1min rest

210424 SUNNUNTAI

BENCHMARK-WOD
"Andi"
For time:
100 hang power snatch 30/20
100 push press 30/20
100 sumo deadlift high pull 30/20
100 front squat 30/20

080424 MAANANTAI

"Barbara"
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.

090424 TIISTAI

(OTM 6
2 power snatch @70-85%)

10min AMRAP
2-4-6-8… +2 power snatch 50/35
10 lateral hops over bar after each set

100424 KESKIVIIKKO

Back Squat
5 x 12 reps @80-90% of your 12RM back squat.

100424 KESKIVIIKKO

4 rounds
8 front squat 50/35
8 front rack reverse lunge 50/35
1min rest

110424 TORSTAI

2 rounds
3min AMRAP
16/12 cal row
14 db snatch 22.5/15
2min REST
3min AMRAP
12 kb swing 24/16
8 toes to bar
2min REST

120424 PERJANTAI

Clean & jerk
2 x 1+3 @60-70%
3 x 1+2 @75-85%
3 x 1+1 @90%+

(3 rounds
4 snatch pull @60-70%
4 box jump
2min rest)

130424 LAUANTAI

18min AMRAP w/ partner
60 cal ski
50 handstand push-up / db pushpress
40 box over jump 60/50

split reps

140424 SUNNUNTAI

BENCHMARK-WOD
"Dork"
6 rounds for time of:
60 double-unders
30 kettlebell swings 24/!6
15 burpees

010424 MAANANTAI

"Chad"
for time
1000 box step ups
(with a weight vest)

020424 TIISTAI

A.
5 rounds
5 strict pull-up
10 push-up
1min rest

020424 TIISTAI

B.
For time
20 pull-up
40 shoulder to overhead 60/40
20 pull-up

030424 KESKIVIIKKO

Back Squat
Build to a heavy 12RM.
then 3 x 12 @80-90% of 12RM

030424 KESKIVIIKKO

6min AMRAP
15 wallball 20/14
15 weighted sit-up 20/14

040424 TORSTAI

2 rounds
3 rounds of db "DT" 22.5's/15's
500/450m row
20 box over jump 60/50
rest until 10:00 then repeat

Result is times of R1 + R2,
for example 6:00 + 6:20 = 12:20

(1 round of db "DT":
12 double db deadlift
9 double db hang power clean
6 double db shoulder to overhead)

050424 PERJANTAI

Snatch
4 x 3 @70-80%
3 x 2 @80-90%
2 x 1 @90%+

(3 rounds
6 snatch pull @50%
4 box jump
2min rest)

060424 LAUANTAI

For time:
5 rope climb
50 v-up
100 double under
10 wall walk
100 double under
50 v-up
5 rope climb

070424 SUNNUNTAI

BENCHMARK-WOD

"Kalsu"
100 thruster 60/42,5
5 Burpees to start and at the top of every minute

250324 MAANANTAI

(3 x 20-30s (free) handstand hold
3 sets of shoulder taps )

15min AMRAP w/ partner (you go, I go, full rounds)
6 deficit handstand push-up
8 box jump 60/50
10 db one arm thruster 22.5/15

260324 TIISTAI

Back squat
10 – 8 – 8 – 6 – 6
– 1 set every 3min, keep weights easy (45-70%)

260324 TIISTAI

For load
10 – 8 – 6 – 4 – 2 turkish get-up
12 russian kb swing 32/24 after each set

270324 KESKIVIIKKO

For time w/ partner
100 overhead squat 42,5/30
50 bar over burpee
100 power snatch 42,5/30
50 bar over burpee
100 hang squat snatch 42,5/30
50 bar over burpee

split reps

280324 TORSTAI

Every 3min for 5 rounds
1-5 ring muscle-up / progression
15 double kb deadlift 32's/24's
20 v-up

290324 PERJANTAI

4 rounds
90s AMRAP row (cal)
30s rest
90s AMRAP ski (cal)
30s rest
90s AMRAP shuttle run (1 rep = 2x7m)
30s rest
90s AMRAP double under
30s rest

300324 LAUANTAI

For time
21 – 15 – 9
power clean 50/35
toes to bar

300324 LAUANTAI

(rest until 12:00 then)
for time
42 – 30 – 18
db one arm hang c&j 22.5/15
sit-up

180324 MAANANTAI

(5 x 1 legless rope climb / rope pullup + hang)

For time
buy in 8 rope climb, then
5 rounds
16 db snatch 22.5/15
12 sit-up
buy out 4 rope climb

190324 TIISTAI

For load:
Back squat
7 x 1

190324 TIISTAI

4 rounds
in 1min:
8 front squat 70/50
AMRAP deadlift 70/50
1min REST

200324 KESKIVIIKKO

"Fight gone bad"

3 rounds
1min wallball 20/14
1min sumo deadlift high pull 35/25
1min box jump
1min pushpress 35/25
1min row cal
1min rest

210324 TORSTAI

(3 sets:
3-8 strict (c2b) pull-up
8-12 db bench press
2min rest between sets)

For time:
A.
15 – 10 – 5
db hang c&j 22,5's/15's
chest to bar pull-up

rest until 8:00 then for time:

B.
30 db hang c&j 22,5's/15's
30 chest to bar pullup

result is total time spend in part A and B

220324 PERJANTAI

For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load across the 12 minutes.

(3 rounds
8 snatch grip barbell row
10 btn snatch grip pushpress
15 toes to rings)

230324 LAUANTAI

in teams of 4
A: 12min AMRAP: echo bike calories & box step overs w/ plate 15/10
B: 12min AMRAP: ski calories & wall walks
C: 12min AMRAP: shuttle runs & farmers walk w/ kb's 32's/24's (1 rep 10m)
1min rest between amraps

two working at the same time, two resting

110324 MAANANTAI

For time w/ partner
15 rounds
6 one arm devils press 22.5/15
3 chest to bar pullup
1 power clean 100/70

you go, I go
full rounds (15 rounds/each)

120324 TIISTAI

For load:
Back squat
3 – 3 – 3 – 3 – 3+
– max reps on the last set

120324 TIISTAI

4 rounds
in 90s: 20 wallball + AMRAP sit-ups
90s rest

130324 KESKIVIIKKO

OTM 10
3 push press
– Add load every 2:00.
Right into…
OTM 5
1 push press
– Add load every 1:00.

130324 KESKIVIIKKO

for time:
60 – 40 – 20 db shoulder to overhead 22.5/15
60 double under after each set

140324 TORSTAI

A:
5min AMRAP
12/9 cal ski
12 kb swing 24/16

140324 TORSTAI

B:
5min AMRAP
5 shuttle run (1 rep 2×7,5m)
15m walking lunge w/ plate overhead 15/10

140324 TORSTAI

5min AMRAP
10 box over jump 60/50
6 ring dip

150324 PERJANTAI

(3 sets:
3-position power snatch)

snatch pull + below knee power snatch
3 x 1+2 @60-70%
3 x 1+1 @75-85%

(3 rounds
10 snatch grip barbell row
8 btn snatch grip pushpress
15 russian twist)

160324 LAUANTAI

OPEN 24.3 (julkaistaan to klo 22)

090324 LAUANTAI

OPEN 24.2

20min AMRAP
300m row
10 deadlift 85/57,5 (scaled 62,5/45)
50 double under (scaled 50 single under)

040324 MAANANTAI

For time
70/55 cal row
60 hang power snatch 30/20
50 toes to bar
40/30 cal row

050324 TIISTAI

For load:
Back squat
5 – 5 – 5 – 5 – 5+
– max reps on the last set

050324 TIISTAI

For time w/ partner
5 rounds (you go, I go, both do 4 rounds)
10 double db deadlift 22.5's/15's
5+5 walking lunges w/ db's 22,5's/15's

060324 KESKIVIIKKO

20min AMRAP in teams of 3
1-3 bar muscle-up
6 box over jump 75/60
12 db hang c&j 22.5/15

full rounds

070324 TORSTAI

(OTM 8
1. 20-30s (free) handstand hold
2. 20-40 (double) crossover jumps)

5 rounds
in 1min: 10 handstand push-up
AMRAP double unders
1mn rest

080324 PERJANTAI

pause clean + clean (2s pause above knee)
3 x 1+2 @60-70%
3 x 1+1 @75-85%

(3 rounds
12 snatch grip barbell row
6 btn snatch grip pushpress
15 v-up)

090324 LAUANTAI

OPEN 24.2 (julkaistaan to klo 22)

260224 MAANANTAI

For time w/ partner
5 rounds
5 bar over burpee
4 deadlift – 4 hang power clean – 4 front squat 60/40
rest while partner completes a round (both do 5 rounds)
Rest 2min then
5 rounds
5 bar over burpee
3 deadlift – 3 hang power clean – 3 front squat 70/50
rest while partner completes a round (both do 5 rounds)
Rest 2min then
5 bar over burpee
2 deadlift – 2 hang power clean – 2 front squat 90/60
rest while partner completes a round (both do 5 rounds)

270224 TIISTAI

4 rounds
3min AMRAP of
3 wall walk
12 kb swing 24/16
18 walking lunge
2min ski
1min rest

280224 KESKIVIIKKO

4 rounds
15 db snatch 22.5/15
50 double under

280224 KESKIVIIKKO

For time
21 – 15 – 9 power snatch 45/30
15 – 12 – 9 ring dip

290224 TORSTAI

3 sets of weighted push-ups

290224 TORSTAI

15min AMRAP w/ partner
8 knees to elbows
12 pistol squat
rest while partner completes a round

010324 PERJANTAI

(behind the neck power jerk 3 x 5
behind the neck split jerk 3 x 5 )

every 2min for 4 rounds
3 power jerk @60-80%
3 seated box jump
every 2min for 4 rounds
3 split jerk @60-80%
3 box jump

020324 LAUANTAI

OPEN 24.1 (julkaistaan to klo 22)