Author: Wodconnect Buddy

070222 MAANANTAI

Partner workout
20min AMRAP (you go, I go, full rounds)
3 pull-up
6 push-up
9 squat

080222 TIISTAI

for time:
20 – 16 – 12 – 8 – 4 pistol squat
10 – 8 – 6 – 4 – 2 turkish get-up

090222 KESKIVIIKKO

Partner workout
10min AMRAP (you go, I go, full rounds)
5 burpee
1 rope climb
30 double under / 50 single under

090222 KESKIVIIKKO

Partner workout
10min AMRAP (you go, I go, full rounds)
2 wall walk
10 kb swing 24/16

100222 TORSTAI

Every 4min for 4 rounds
1-5 ring muscle-up
15 wallball 20/14
20 db one arm hang c&j 22.5/15

110222 PERJANTAI

Snatch grip behind the neck press 2 x 5
Sotspress 2 x 5
Press snatch balance 3 x 3
Heaving snatch balance 3 x 3
Snatch balance 3 x 3
Snatch balance + overhead squat 3 x 1+3

120222 LAUANTAI

2 Rounds
4min Ski
4min AMRAP 10 ringrow + 15 sit-up
4min Row
4min AMRAP weighted box step overs

310122 MAANANTAI

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

010222 TIISTAI

2 Rounds
3min AMRAP
15/12 cal row
15 wallball 20/14
1min REST
3min AMRAP
12 toes to bar / heels over hips
16 db one arm overhead lunge 22.5/15
1min REST

020222 KESKIVIIKKO

On the minute for 12 min
1. 4-8 strict pullup / 8 assisted pullup
2. 10 db benchpress
3. rest

020222 KESKIVIIKKO

10!
push-up
kb swing 32/24

030222 TORSTAI

30 – 20 – 10
box jump 60/50
db snatch 22.5/15

2min rest

20 – 15 – 10
box step-ups db 22.5/15
one arm db hang squat clean 22.5/15

040222 PERJANTAI

Find your 1RM Clean & Jerk

040222 PERJANTAI

CF OPEN 11.3
5min AMRAP
Squat clean 75/50
Jerk 75/50

050222 LAUANTAI

"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

060222 SUNNUNTAI

HERO WOD

"Alexander"
5 Rounds
31 back squat 60/42,5
12 power clean 85/60

240122 MAANANTAI

3 Rounds
2min box step overs with db's 22.5's/15's
2min ski (cal)
2min handstand push-ups / box hspu
2min rest

250122 TIISTAI

3 Rounds
90s AMRAP
15 overhead squat 40/25
15 bar facing burpee
90s REST
90s AMRAP
20 db hang snatch 22.5/15
15 db over burpee
90s REST

260122 KESKIVIIKKO

Deadlift 5 x 3 @70-90% 1rm

260122 KESKIVIIKKO

5 Rounds
4-6 strict toes to bar / knee raises
12 back extension
12 sit-up
rest while partner performs full round

270122 TORSTAI

"Jackie"
1k row
50 thruster 20/15
30 pull-up

270122 TORSTAI

for reps:
unbroken set of pull-ups / jumping c2b
2min rest
unbroken set of pull-ups / jumping c2b

290122 LAUANTAI

Partner workout
For time:
60 one arm devils press 22.5/15
100 double under
80 db overhead reverse lunge 22.5/15
200 double under
80 db overhead reverse lunge 22.5/15
100 double under
60 one arm devils press 22.5/15

split reps as you wish

280122 PERJANTAI

Power snatch 5 x 3 (go for a heavy set or 3RM)

280122 PERJANTAI

"Ingrid"
10 rounds
3 snatch 60/42,5
3 bar over burpee

300122 SUNNUNTAI

HERO WOD

"Roy"
5 Rounds
15 deadlift 100/70
20 box jump 60/50
25 pull-up

170122 MAANANTAI

Open 13.1

For time:
40 burpees
30 snatches 35/20 (30-40%)
30 burpees
30 snatches 60/35 (50-60%)
20 burpees
30 snatches 75/45 (65-75%)
10 burpees
As many snatches as possible 95/55 (85-95%)

cap 17min

180122 TIISTAI

For time:
100 db one arm hang cluster 22.5/15
perform 30 double unders in the beginning of each minute
(workout starts with double unders)

scaling double unders: do 1 set of double unders or
40 single unders

cap 15min

190122 KESKIVIIKKO

Pause front squat 4 x 3 (from the floor, go for a heavy set)
1 set every 3min, start with about 60% of 1rm front squat

190122 KESKIVIIKKO

For time:
12 – 9 – 6 front squat 90/60
21 – 15 – 9 toes to bar / heels over hips

cap 7min

200122 TORSTAI

For time:
55 cal row
55 wallball 20/14
55 deadlift 80/55
55 chest to bar / jumping chest to bar

cap 18min

220122 LAUANTAI

Partner workout
16min AMRAP
5 devils press 22.5's/15's
7 db thruster 22.5's/15's
9 box jump 60/50

You go, I go
Full rounds

210122 PERJANTAI

3 x 3 Power clean & Push jerk @65-80% 1rm

210122 PERJANTAI

"Heavy Grace"
for time:
30 Clean & Jerks
Pick a load that is heavier than the last time you performed
Grace (60/42,5)

160122 SUNNUNTAI

"Roy"
5 Rounds
15 deadlift 100/70
20 box jump 60/50
25 pull-up

Treeni 1 (open gym & kotitreeni)

Open gym

Every 8min for 3 Rounds
1. Round
60/50 cal erg
50 sumo deadlift high-pull 37,5/25
2. Round
60/50 cal erg
50 hang power clean 37,5/25
3. Round
60/50 cal erg
50 shoulder to overhead 37,5/25

Kotitreeni

20min AMRAP
20 russian twist
10 push-up
20 arch rock
20 reverse lunge

Treeni 2 (open gym & kotitreeni)

Open gym

4 Rounds (2min work / 2min rest):
12 toes to bar
14 thruster 42,5/30
AMRAP row

Kotitreeni

4 Rounds

2min AMRAP:
16 V-ups
14 Jumping squat

2min Rest

Treeni 3 (open gym & kotitreeni)

*Open gym
*
A) 3 Rounds (3min yhteensä)
20s work, 10s rest
1. hollow hold
2. arch hold

B) For time 21-15-9
Overhead squat 50/35
Handstand push up
Erg (cal)

*Kotitreeni
*
A) 3 Rounds (3min yhteensä)
20s work, 10s rest
1. hollow hold
2. arch hold

B) For time 21-15-9
Sit-up
Pike push-up
Burpee

100122 Maanantai

A) AMRAP 8
2-4-6-8… KB deadlift 32/24
2-4-6-8… squat jump

Rest 3min

B) AMRAP 8
2-4-6-8… push-up
2-4-6-8… KB swing 32/24

Same kettlebell in both movements: deadlift & KB swing

110122 Tiistai

For time
400m run
40 plate ground to overhead 15/10
30 plate reverse lunge 15/10
400m run
30 plate ground to overhead
20 plate reverse lunge
400m run
20 plate ground to overhead
10 plate reverse lunge

120122 Keskiviikko

20min AMRAP
20 sit-up
20 medball squat clean 20/14
100m medball front rack carry

130122 Torstai

6 rounds for reps
1min squat
1min one arm DB hang clean & jerk 22,5/15
1min rest

140122 Perjantai

By in 800m run

21-15-9 for time:
DB snatch 22,5/15
DB oh lunge 22,5/15
Burpee

Cash out 800m run

150122 Lauantai

Partner workout
For time
200 one arm DB thruster 22,5/15
200 one arm DB bent over row
200 mountain climber
200 back extension

Share repetitions anyhow with your partner

080122 Lauantai

For time
100 one arm DB thruster 22,5/15
100 one arm DB hang snatch

Every minute on the minute perform 10 jumping jacks

070122 Perjantai

For time 10-1
Dowel squat snatch
Push-up

For time 1-10
Dowel overhead squat
KB sumo deadlift high-pull 24/16

060122 Torstai

Mäkijuoksutreeni
30min AMRAP
Hill run with partner
work : rest = 2:1

*Loppiaisen yhteistreeni Portti X CrossFit Turku järjestetään Pähkinämäellä, Kuralan sillan edustalla.
Tulethan jo valmiiksi treenipaikalle omalla- tai kimppakyydillä. Kimppakyytiä voi sopia esim. Facebook-ryhmässä. Autolla paikalle pääsee Hämeen valtatietä pitkin, kuvassa ajo-ohjeet.

Tarjolla treenin päätteeksi pullaa ja kuumaa juomaa!*

050122 Keskiviikko

On the minute for 20 minutes
1. KB squat 24/16
2. Mountain climber
3. KB swing 24/16
4. Rest