Categories
Yleinen

WOD for Sunday, Aug 07, 2022

080822 MAANANTAI

"Lane"
5 Rounds
¾ bodyweight hang power snatches
Handstand push-ups

Rest as needed between rounds

090822 TIISTAI

Front squat
5 x 2 @80-90%

090822 TIISTAI

Partner workout
3 Rounds
20 front rack reverse lunges 50/35
15 toes to bar / heels over hips
rest while partner completes a round

100822 KESKIVIIKKO

every 4min for 3 rounds
A.
15 double kb deadlift 32's/24's
250m/200m ski
15 double kb deadlift 32's/24's
B.
10 one arm devils press 22.5/15
60 double under / 100 single under
10 one arm devils press 22.5/15

110822 TORSTAI

Shoulder press 1-1-1-1-1 reps

110822 TORSTAI

Push press 3-3-3-3-3 reps

110822 TORSTAI

Push jerk 5-5-5-5-5 reps

120822 PERJANTAI

Power clean
5 – 5 – 3 – 3 – 2 – 2 – 1

3 rounds for quality
15-20 v-up
15-20 back extension
10+10 KB/DB side bends

130822 LAUANTAI

Weighted / Strict pullup
4 x 5

130822 LAUANTAI

for time:
60/50 cal row
40 wallball
80 db hang c&j 22.5/15
40 wallball
60/50 cal row

STRENGTH 11.8 back squat

Back Squat
4 reps at 70% of your 1RM back squat.
4 reps at 75%.
4 reps at 80%.
4 reps at 85%.
Rest for 3-5 minutes between sets.

STRENGTH 11.8 DB pull overs

Dumbbell Pull Overs
4 x 10 reps at AHAFA.
One minute rest between sets.

STRENGTH 11.8 DB lateral rises

Dumbbell lateral rises
3 x 10 reps at AHAFA.
One minute rest between sets.

Categories
Yleinen

WOD for Sunday, Jul 31, 2022

010822 MAANANTAI

"Hope"
3 Rounds For Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches 35/25
1 minute Box Jumps 60/50
1 minute Thrusters 35/25
1 minute Chest-to-Bar Pull-Ups
1 minute Rest

020822 TIISTAI

Back squat
6 – 6 – 4 – 4 @60-80%

020822 TIISTAI

12min AMRAP
5 deadlifts 110/75
10 weighted box step-ups 15's/10's

030822 KESKIVIIKKO

20min AMRAP
12 handstand push-ups
8 bar muscle-ups
4 power cleans 90/60

040822 TORSTAI

For time:
500m row

040822 TORSTAI

4 Rounds
90s work:
6+6 db one arm hang power clean 22.5/15
6+6 db one arm push jerk 22.5/15
AMRAP row (cal)
90s REST

050822 PERJANTAI

every 2,5min for 5 rounds
1 hang snatch
2 snatch balance
3 overhead squat
start @50% of 1rm snatch, add weight as needed

050822 PERJANTAI

every 2min for 5 rounds
1 snatch pull + 1 snatch
start @70% of 1rm snatch, add weight as needed

Categories
Yleinen

WOD for Sunday, Jul 24, 2022

250722 MAANANTAI

"Cindy full of Grace"
3 cycles for time
3 rounds of "Cindy"
10 clean & jerk 60/42,5

(1 round of "Cindy":
5 pull-up
10 push-up
15 squat)

260722 TIISTAI

Overhead squat
5 x 3 @75-85%

260722 TIISTAI

3 rounds
1min turkish get-up
1min banded hip bridge
1min farmers carry
1min rest

270722 KESKIVIIKKO

For time:
1k ski
rest until 8min, then perform
21 kb swing 24/16
12 box facing burpee box over 60/50
15 kb swing 24/16
9 box facing burpee box over 60/50
9 kb swing 24/16
6 box facing burpee box over 60/50

result: ski time + swing-burpee time

280722 TORSTAI

On the minute for 6 min
1-3 bar muscle-up / bar muscle-up progression
or
every 90s for 4 rounds
4-6 bar muscle-up

280722 TORSTAI

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

290722 PERJANTAI

Cluster
5-3-3-2-2-1-1

300722 LAUANTAI

For time:
3 rounds
10 power snatch 50/35
15 wallball 20/14
— recovery walk outside–
run 3 times around the building
— recovery walk inside–
3 rounds
10 power snatch 50/35
15 wallball 20/14

Categories
Yleinen

WOD for Sunday, Jul 17, 2022

180722 MAANANTAI

"Mary"
20 min AMRAP
5 handstand push-up
10 pistol squat
15 pull-up

190722 TIISTAI

Back squat 10-8-6-4-2 reps

190722 TIISTAI

Shoulder press 10-8-6-4-2 reps

190722 TIISTAI

Deadlift 10-8-6-4-2 reps

200722 KESKIVIIKKO

accumulate 2min plank hold
accumulate 2min arch hold
accumulate 1min L-sit hold

200722 KESKIVIIKKO

Partner workout
Both do 5 rounds of
250/200m row
15 sit-up

210722 TORSTAI

on the minute for 8 min
1-4 ring muscle-up / progression

210722 TORSTAI

for time:
21 – 15 – 9 db one arm hang cluster 22.5/15
15 – 12 – 9 ring dip

220722 PERJANTAI

every 2min for 7 sets of the following complex:
1 power clean
1 hang power clean
1 push jerk
1 split jerk

start @50% 1 rm

230722 LAUANTAI

"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

Categories
Yleinen

WOD for Sunday, Jul 10, 2022

110722 MAANANTAI

"Angie"
for time:
100 pull-up
100 push-up
100 sit-up
100 air squat

120722 TIISTAI

Overhead squat
4 x 4 @70-80%

120722 TIISTAI

For time:
20 – 15 – 10 back squat 70/50
15 box over jumps between sets

130722 KESKIVIIKKO

For time:
1 mile run
1k row
150 double under

140722 TORSTAI

5min AMRAP
3 wall walk
12 wallball 20/14

140722 TORSTAI

5min AMRAP
3 rope climb
12 db one arm hang c&j 22.5/15

150722 PERJANTAI

On the minute for 24min
4min: 5 power snatch @50%
1min rest
4min: 4 power snatch @60%
1min rest
4min: 3 power snatch @70-75%
1min rest
4min: 2 power snatch @80-85%
1min rest
4min: 1 power snatch @90-95%

160722 LAUANTAI

Thruster
5 – 4 – 3 – 2 – 1

160722 LAUANTAI

"Modified Ellen"
For time
3 Rounds
20 burpee
21 db snatch 22.5/15
12 thruster 45/30

Categories
Yleinen

WOD for Sunday, Jul 03, 2022

040722 MAANANTAI

"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

050722 TIISTAI

Front squat
4 x 3 @75-80%

050722 TIISTAI

For time:
40 sit-up
20 front squat 65/45
20 toes to bar
10 front squat 80/55

060722 KESKIVIIKKO

10!
deadlift 130/90
bench press 90/55

070722 TORSTAI

For time:
buy in: 1k/850m ski erg
then
90 – 60 – 30 double under
30 – 20 – 10 burpee
buy out: 500/450m ski erg

080722 PERJANTAI

On the minute for 24min
4min: 5 power clean + push jerk @50%
1min rest
4min: 4 power clean + push jerk @60%
1min rest
4min: 3 power clean + push jerk @70%
1min rest
4min: 2 power clean + push jerk @80%
1min rest
4min: 1 power clean + push jerk @90%

090722 LAUANTAI

Strict pull-up
3 x 8

090722 LAUANTAI

Partner workout for time:
6 rounds (both do 6 full rounds)
6 double db thruster 22.5's/15's
8 box step overs with db's 22.5's/15's
2min rest
3 rounds (both do 3 full rounds)
12 db one arm thruster 22.5/15
16 box step overs with db 22.5/15

Categories
Yleinen

WOD for Sunday, Jun 26, 2022

270622 MAANANTAI

Partner workout
30min AMRAP
60 cal row
60 weighted box step over
60 cal row
60 jumping split squat
60 cal row
60 weighted reverse lunges

280622 TIISTAI

3 Rounds
10+10 one legged deadlift
10 hip thrust
15 cyclist squat

280622 TIISTAI

5min AMRAP
10 medicine ball squat clean
15 russian twists

290622 KESKIVIIKKO

21 – 15 – 9
hang power clean 50/35
pullup / jumping pullup

290622 KESKIVIIKKO

15 – 12 – 9 – 6 -3
shoulder to overhead 50/35
toes to bar / heels over hips

300622 TORSTAI

For time:
50 – 40 – 30 – 20 – 10
Push-up
Single leg squat

010722 PERJANTAI

on the minute for 20min
1. 2 power snatch
2. 1 hang snatch + 1 snatch
3. 1 snatch + 2 overhead squat
4. rest

start @50% of 1 RM snatch, you can
add weight after full round

3 Rounds
10 barbell rollouts
15+15 side bends

020722 LAUANTAI

For time:
2 runs around the building
50 ground to overhead with plate
run around the building
25 burpee to plate
run around the building with plate
25 burpee to plate
run around the building
50 ground to overhead with plate
2 runs around the building

Categories
Yleinen

WOD for Sunday, Jun 19, 2022

200622 MAANANTAI

For time with partner:
100 cal row
80 sumo deadlift high pull 40/25
60 bar over burpee
20 ring muscle-up
60 bar over burpee
80 sumo deadlift high pull 40/25
100 cal row

210622 TIISTAI

Back squat
Find your 1rmax

210622 TIISTAI

For time:
42 db front rack reverse lunges 22.5/15
21 deadlift @60%
30 db front rack reverse lunges 22.5/15
15 deadlift @60%
18 db front rack reverse lunges 22.5/15
9 deadlift @60%

220622 KESKIVIIKKO

For total reps:
On the minute for 18min (3 min of each)
3min: shoulder presses, ⅔ body weight
3min: strict pull-ups
3min: push presses, ⅔ body weight
3min: strict pull-ups
3min: push jerks, ⅔ body weight
3min: strict pull-ups

230622 TORSTAI

3 rounds
4min AMRAP
16/12 cal ski
10 box jump 60/50
1min REST
4min AMRAP
15 kb swing 24/16
15 sit-up
1min REST

240622 PERJANTAI

"Juhannustanssit vol 2"

30min AMRAP
run around the building
20 db snatch 22.5/15
run around the building
20 db one arm hang power clean 22.5/15
run around the building
20 db one arm shoulder to overhead 22.5/15

Categories
Yleinen

WOD for Sunday, Jun 12, 2022

130622 MAANANTAI

For max reps of each:
5 min of double-unders
5 min of clean and jerks 42,5/30
3 min of double-unders
3 min of clean and jerks
1 min of double-unders
1 min of clean and jerks

140622 TIISTAI

Back squat
4 x 3 @85-90%

140622 TIISTAI

3 Rounds
20 deadlift @55%
20 v-ups
20 back extension
2-3min rest between rounds

150622 KESKIVIIKKO

accumulate 2min of handstand hold
rest 2-3min then
2 rounds of
3-5 wall walk
rest while partner completes their set

150622 KESKIVIIKKO

for time:
15 strict handstand push-up / box hspu
20 box over burpee
30 handstand push-up / db pushpress

160622 TORSTAI

every 10min for 3 rounds
50/40 cal row
40 reverse db front rack lunges 22.5/15
30 wallball 20/14

result is each rounds time added together (5:05 + 6:00 + 5:30 = 16:35)

170622 PERJANTAI

every 3min for 6 sets
3 power clean
3 front squat
3 push jerk
start @50-55% 1rm c&j, add
weight as you go

180622 LAUANTAI

3 Rounds
4-6 strict toes to bar
10 db squat snatch / deep power snatch
1min rest

180622 LAUANTAI

For time:
21 db snatch 30/22.5
18 toes to bar / heels over hips
15 db snatch
12 toes to bar / heels over hips
9 db snatch
6 toes to bar / heels over hips

Categories
Yleinen

WOD for Sunday, Jun 05, 2022

060622 MAANANTAI

On the minute for 8min
1. 3-6 strict pullup / 6 assisted pullup
2. 8-12 honest push-up

060622 MAANANTAI

4 rounds
90s AMRAP of
8 chest to bar pullup / jumping c2b
32 double under / 48 single under
90s REST

070622 TIISTAI

Back squat
4 x 5 @80%

070622 TIISTAI

3 Rounds
20 deadlift @50%
12 box step ups with db's 22.5's/15's
2-3min rest between rounds

080622 KESKIVIIKKO

Pariskaba laji 3
part 1 (0:00 – 8:00)
42 ground to overhead 50/35
42 toes to bar (or heels over hips with double reps)
30 ground to overhead 60/45
30 toes to bar
18 ground to overhead 70/50
18 toes to bar

080622 KESKIVIIKKO

Pariskaba laji 4 (8:00 – 13:00)
Barbell complex for load:
2 clean + 1 front squat + 1 jerk

090622 TORSTAI

For time:
3 Rounds
10 db one arm hang cluster 22.5/15
10 db over burpee
2min rest
2 Rounds
15 db one arm hang cluster 22.5/15
15 db over burpee
2min rest
30 db one arm hang cluster 22.5/15
30 db over burpee

100622 PERJANTAI

Power snatch
3-3-2-2-1-1
start @60% 1rm

100622 PERJANTAI

15 – 12 – 9 – 6 – 3
power snatch 60% 1rm

110622 LAUANTAI

Partner workout
25min AMRAP
A. row for calories
B. 2 rounds of
20 wallball
10 box jump 60/50

partners alternate between a and b