150925 MAANANTAI
5 rounds
1min row (cal)
1min db snatch 22.5/15
1min shuttle run (1 rep = 2x7m)
1min burpee box jump 60/50
1min rest
160925 TIISTAI
Back squat
5 x 10 @80-90% of 10RM BS
160925 TIISTAI
Alternating rounds w/ partner
both do 7 rounds of
5 deadlift 100/70
10 weighted sit-up 20/14
160925 TIISTAI
4 rounds
3min ski
3min AMRAP
5 shuttle run (1 rep = 2x10m)
15 kb swing 24/16
3min bike
3min AMRAP
15 wallball
15 sit-up
170925 KESKIVIIKKO
Shoulder press
3 x 8
– go for a heavy set of 8
170925 KESKIVIIKKO
4 rounds
90s AMRAP
8 db shoulder to overhead 22.5's/15's
30 double under
90s REST
180925 TORSTAI
2 x 5 Muscle clean
2 x 3 Pause power clean (2s pause on catch)
2 x 3 Pause deep power clean (2s pause on catch)
2 x 3 Pause squat clean (2s pause on catch)
OTM 10
1 power clean + 1 squat clean @80%
clean pull
4 x 6 @70%
190925 PERJANTAI
Alternating rounds w/ partner
both do 5 rounds of
250/200m row
7 pull-up
5 chest to bar pull-up
3 bar muscle-up
180925 TORSTAI
STRENGHT WOD
Back squat
8 – 8 – 6 – 6
65% – 70% – 80% – 85%
Front squat
5 – 5 – 5 – 5
60% – 70% – 75% – 80%
200925 LAUANTAI
Thruster
4 x 5
200925 LAUANTAI
5min AMRAP
10 thruster 42,5/30
8 handstand push-up / pike push-up
5min REST
5min AMRAP
10 db one arm hang cluster 22.5/15
8 push-up
210925 SUNNUNTAI
6 rounds w/ partner
25 cal ski /row
50 wallball (split)
between sets: 1 lap run
around the building
*Alternate machines w/ partner each
round, both work at the same time.
*Split wallballs