010925 MAANANTAI
5 sets for max repetitions
On a 3 min clock complete:
500/400m row
8 burpee over rower
in the remaining time perform
max reps alternating db snatches 22.5/15
rest 3min between sets
result is the amount of db snatches completed
020925 TIISTAI
Back Squat
Build to a heavy 10RM.
Then 4 x 10 @80-90% of 10RM.
020925 TIISTAI
4 rounds
1min AMRAP of back rack reverse lunges 70/50
2min REST
020925 TIISTAI
ENGINE WOD
4 rounds
2,5min ski
2,5min: 20 wallball + AMRAP box step overs w/
medicine ball 20/14
2,5min bike
2,5min: 20m burpee broadjump + AMRAP
walking lunges
030925 KESKIVIIKKO
Bench press
Build to a heavy 6RM over the course
of 4 sets
030925 KESKIVIIKKO
"Cindy"
20min AMRAP
5 pull-up
10 push-up
15 squat
040925 TORSTAI
3 x 5 Muscle clean
2 x 3 Pause power clean (2s pause on catch)
2 x 3 Pause split jerk (2s pause on dip & catch)
2 x 3 Pause split jerk (2s pause on catch)
every 2min for 6 rounds
1 power clean + 2 split jerk @75-85%
30 barbell row & 30 lu raises
040925 TORSTAI
STRENGHT
Back squat
10 – 8 – 6 – 4
60% – 70% – 75% – 80%
Front squat
5 – 5 – 5 – 5
60% – 70% – 70% – 70%
050925 PERJANTAI
OTM 9
1. 30-50 crossover jump
2. 10-20 toes to rings
3. 15-20 double kb deadlift 32's/24's
3min REST
9min AMRAP
40 double under
20 sit-up
10 kb swing 32/24
060925 LAUANTAI
"Partner Tommy V"
For time with a partner:
21 thrusters 50/35
12 rope climbs
15 thrusters 50/35
9 rope climbs
9 thrusters 50/35
6 rope climbs
Each partner completes the designated number
of thrusters, then split rope climbs as needed.
070925 SUNNUNTAI
HYBRID WOD
1km run
1km ski / row
1km run
200m farmers carry / 100m walking lunge
1km run
200m farmers carry / 100m walking lunge
1km run
1km row / ski
1km run