170225 MAANANTAI
4 sets of strict handstand push-ups
2min rest between sets
4 rounds
2min AMRAP
8 handstand push-up / db pushpress
12 one arm db thruster 22.5/15
2min REST
180225 TIISTAI
Back Squat
5-5-2-3-1
70-80-85-90-100% 1RM
Rest for 3-5 minutes between sets.
180225 TIISTAI
Tempo Back squat
5 x 5 @60% of your 1RM BS in tempo 50X1.
Rest 1:00
180225 TIISTAI
Jumping Lunges
100 reps with bodyweight in as few sets as possible.
One minute rest between sets/breaks.
180225 TIISTAI
ENGINE WOD
4 rounds
2min ski
2min wallball 20/14
2min ski
2min box step ups w/ db 22.5/15
2min rest
190225 KESKIVIIKKO
Dumbbell Bench Press (10min)
Max sets in 10min of 6 unbroken reps @100% of your 15RM
Alternating with partner.
190225 KESKIVIIKKO
Z press (with barbell) 12 min
Build to 8 RM in 3 sets.
Do one set every 3 min or faster.
190225 KESKIVIIKKO
Dumbbell Pull Overs
4 x 10 reps at AHAFA.
One minute rest between sets.
200225 TORSTAI
Pull + squat clean (pause on knee)
3 x 1+2 @40-50%
in 12min find daily max in the following complex:
1 Pull
1 Hang squat clean
1 Squat clean
3 sets
8 snatch grip barbell row
12 russian twist
200225 TORSTAI
STRENGHT
Superset Pendlay + Bent row (12 min)
5 supersets of:
8 pendlay rows @60% of your 10RM in tempo 30X0
8 bent over dumbbell rows @60% of your 10RM
Rest 1:00
Romanian Deadlift (20 min)
Max unbroken reps @50-40-30% of your 1RM deadlift.
Do one set every five minutes or faster.
Death March (6min)
3 x 20-30 unbroken alternating steps. Rest 1:00
210225 PERJANTAI
Every 8min for 2 rounds
A. 1k row
B. 2 rounds of
15 target burpee
90 double under
220225 LAUANTAI
For time:
50 hang power snatches 42,5/30
50 push presses
50 sumo deadlift high pulls
50 front squats
4 rounds
10-20 v-up
15 back extension
1min rest
230225 SUNNUNTAI
BENCHMARK WOD
"Kelly with erg"
5 rounds
400m ski/row
30 box jump 60/50
30 wallball 20/14