Author: Wodconnect Buddy

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

040122 Tiistai

Partner workout
AMRAP 20
10 lunges
8 plate ground to overhead 15/10
6 down up

You go / I go full rounds

Treeni 1 (open gym & kotitreeni)

Open gym

A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee

B) 15 AMRAP
10 Toes to bar
12 wallball 20/14
10 Push ups

Kotitreeni

A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee

B) 15 AMRAP
10 V-ups
12 Lunges
10 Push ups

Treeni 2 (open gym & kotitreeni)

Open gym

10min AMRAP
15/12 cal row
10 rower over burpee

2min REST

10min AMRAP
60 double under
20 sit-up

Kotitreeni

AMRAP20
20 Burpee
20 Sit-ups
20 Jumping jack
20 Pistol squat

Treeni 3 (open gym & kotitreeni)

Open gym

for time
15 – 12 – 9
front squat 60/42,5
box jump 60/50

3min rest

For time
9 – 6 – 3
front squat 90/60
box jump 75/60

Kotitreeni

For time
50 Air squat
50 Mountain climber
5 Wall walk
40 Air squat
40 Mountain climber
4 Wall walk
30 Air squat
30 Mountain climber
3 Wall walk
20 Air squat
20 Mountain climber
2 Wall walk
10 Air squat
10 Mountain climber
1 Wall Walk

030122 Maanantai

5 rounds for time
12+12 one arm DB deadlift 22,5/15
9+9 one arm DB hang power clean
6+6 one arm DB shoulder to overhead
300m run

271221 MAANANTAI

3 x 10 Db snatch (go for a heavy set)

271221 MAANANTAI

6 Rounds
1min db snatch 22.5/15
1min box over burpee
2min rest

281221 TIISTAI

1RM Back squat

3 rounds for quality:
6+6 reverse lunge
20 back extension
20 v-up

291221 KESKIVIIKKO

Every 8min for 3 rounds
40/30 cal row
20 kb swing 32/24
15 handstand push-up
5 wallwalk

301221 TORSTAI

in 10min
Find your 1RM Power clean

301221 TORSTAI

7min AMRAP
5 box jumps 75/60
3 cleans 100/70

311221 PERJANTAI

"Fran"
21 – 15 – 9
Thruster 42,5/30
Pull-up

201221 MAANANTAI

On the minute for 30min
1. 1-3 rope climb
2. 10-20 pistol squat
3. 8-12 ringrow
4. 12-16 jumping split squat
5. 6-12 strict handstand push-up
6. 12-16 wallball

211221 TIISTAI

Every 6min for 4 Rounds
12 power clean 40/25
12 bar over burpee
AMRAP erg calories

221221 KESKIVIIKKO

Back Squat 5 x 5 @50%
of your 1RM back squat

for quality:
60 hollow rock
60 arch rock
60 v-ups
60 back extension

231221 TORSTAI

10!
hi-hang muscle snatch
behind the neck press
overhead squat
*perform rounds unbroken, rest as needed between rounds

231221 TORSTAI

Every 90s for 5 Rounds
6 hang power snatch
6 overhead squat
*40-60% of 1rm snatch, start @40%, you can add weight as you go

241221 PERJANTAI

"12 Steps of Christmas"

1 Power clean 60/45
2 Hang squat clean 60/45
3 Jerk 60/45
4 Front squat 60/45
5 Deadlift 60/45
6 Bar over burpee
7 Push-up
8 Sit-up
9 Box jump 60/50
10 Kb Swing 32/24
11 Toes to bar
12 Burpees

131221 MAANANTAI

Find 1rm weighted dip

131221 MAANANTAI

21 – 15 – 9
deadlift 130/85
strict ring dip

141221 TIISTAI

5 Rounds
2min interval of:
60 double under
AMRAP of wall walks
2min rest

151221 KESKIVIIKKO

Back Squat Build to a 2RM.
Then 4 x 2 @80-85% of 2RM
Belt is only allowed when finding your 2RM.
Not on the back-off sets.

Half Back Squats 4-6 x 3 @7-8 RPE.

161221 TORSTAI

9 min AMRAP
10-20-30… (+10)
row (cal)
db box step overs 22.5/15
right into:
9 min AMRAP
10-20-30… (+10)
ski (cal)
one arm devils press 22.5/15

171221 PERJANTAI

Find daily max in
power clean + push jerk + split jerk

then do 3 sets of
1 power clean + 2 push jerk + 2 split jerk @80%
of daily max

181221 LAUANTAI

Partner workout (you go, I go, full rounds)
10 rounds
3 strict pullup
6 push-up
9 v-ups
— Rest 2min —
5 Rounds
9 chest to bar pullup
12 one arm db thruster 22.5/15
15 sit-up

191221 SUNNUNTAI

HERO WOD
"Holleyman"
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)