Category: Yleinen

130524 MAANANTAI

Push jerk
4 x 5 @50-70% 1rm

130524 MAANANTAI

For time:
21-18-15-12-9-6-3
Sumo deadlift high pull 35/25
Push jerk 35/25

140524 TIISTAI

3 rounds
2min AMRAP
8 toes to rings
32 double under
2min REST
2min AMRAP
8 handstand push-up
12 box jump 60/50
2min REST

150524 KESKIVIIKKO

Back Squat
6 x 8 @80-90% of 8RM BS
Rest 3min between sets

150524 KESKIVIIKKO

For time w/ partner
100 box step-ups w/ db's 22.5's/15's

split reps

160524 TORSTAI

For time:
1k/850m row
rest 3min then
100 sit-ups & 60 burpees
rest 3min then
1k/850m row

Partition the sit-ups & burpees as needed.

170524 PERJANTAI

no heels snatch pull 2 x 5
muscle snatch 2 x 5
paused power snatch 2 x 5 (2s pause on catch)
paused squat snatch 2 x 3 (2s pause on catch)

OTM 9
1 power snatch + 1 squat snatch @70%
1min rest
every 90s for 6 rounds
1 power snatch + 1 squat snatch @80%

180524 LAUANTAI

3 rounds
6 strict weighted pull-up
10 bent row
2min rest

180524 LAUANTAI

3 rounds
in 12min: 8 deadlift 100/70 + AMRAP pullups
1min REST
–2min rest between–
3 rounds
in 12min: 6 deadlift 130/90 + AMRAP chest to bars
1min REST

190524 SUNNUNTAI

"Karabel"
10 rounds
3 power snatch 60/42,5
15 wallball 20/14

060524 MAANANTAI

3 sets
5 thruster + 5 power snatch
1min rest between sets

060524 MAANANTAI

10min AMRAP
10 thrusters 50/35
10 power snatch 50/35

070524 TIISTAI

(OTM 8
1. 1-2 legless rope climb
2. 15-30s handstand hold)

for time
6 rope climb
30 db one arm hang c&j 22.5/15
6 wall walk
30 db one arm hang c&j 22.5/15
6 rope climb

080524 KESKIVIIKKO

Back squat
Build to a heavy 8RM.
Then 5 x 8 @80-90% of 8RM.

080524 KESKIVIIKKO

4 rounds
in 1min:
15 v-up
AMRAP double db deadlift 30's/22,5's
1min rest

090524 TORSTAI

"Murph"
1 mile run
100 pull-up
200 push-up
300 air squat
1mile run

Start and end the workout with a mile Run.
Partition the Pull-Ups, Push-Ups, and Squats as needed.
Women wear a 14 lb. weight vest, and
men wear a 20 lb. weight vest (optional)
you can also perform this with a partner, both do the run at the
same time and then you split the pull-ups, push-ups and
squats

100524 PERJANTAI

no heels low hang clean pull 2 x 5
low hang muscle clean 2 x 5
paused low hang power clean 2 x 3
(2s pause on catch)

OTM 7
2 low hang power clean @70%
1min rest
OTM 7
2 power clean @80%

110524 LAUANTAI

A.
5min AMRAP
5 strict toes to bar
15 back extension

110524 LAUANTAI

B.
10min AMRAP w/ partner
max calories on a ski erg
*non-working partner holds a plank
*switch as needed

120524 SUNNUNTAI

BENCHMARK-WOD

"Ellen"
3 rounds for time
20 burpee
21 db snatch 22.5/15
12 db thruster 22.5's/15's

290424 MAANANTAI

For time
20 rounds w/ partner (both do 20 rounds)
1 cluster 70/50
3 front squat 70/50
5 toes to bar
rest while partner completes a round

300424 TIISTAI

3 rounds for repetitions
2min AMRAP
3 chest to bar pull-up + 6 push-up
1min REST
2min AMRAP
burpee shuttle run (1 rep = burpee + 7m)
1min REST
2min AMRAP
row (cal)
1min REST

020524 TORSTAI

Back squat
5 x 10 @80-90% of 10RM BS

020524 TORSTAI

3 rounds for repetitions
1min kb sumo deadlift high-pull 32/24
1min sit-up
1min kb russian swing 32/24
1min rest

030524 PERJANTAI

no heels hang snatch pull 2 x 5
hang muscle snatch 2 x 5
paused hang power snatch 2 x 5
(2s pause on catch)

every 30s for 8 rounds
1 low hang power snatch @70%
every 45s for 8 rounds
1 power snatch @80%

040524 PERJANTAI

For time
100 double under / 200 single under
40 handstand push-up
60/50 cal ski
40 shoulder to overhead 60/40
100 double under / 200 single under

050524 SUNNUNTAI

"Eleanor"

for time:
1 mile run
100 devils press (2×22.5/15)
1 mile run

220424 MAANANTAI

25min AMRAP w/ partner
20 wall-ball shots 20/14
10 bar muscle-up
5 wall walk + burpees

split reps

230424 TIISTAI

6 rounds for repetitions
30s ski
30s rest
30s double kb hang c&j 24's/16's
30s rest
30s ski
30s rest
30s v-up
30s rest

240424 KESKIVIIKKO

Front Squat
4 x 8 @55% of your 1RM front squat.
Squat down slowly, stand up fast without a pause
in the bottom position, and pause for 3s in top position.

240424 KESKIVIIKKO

4 rounds w/ partner
20 db one arm hang squat clean 30/22.5
20 pistol squat

split reps

250424 TORSTAI

OTM 12
1. set of strict pull-ups (target 5-10)
2. set of db shoulder press (target 8-12)
3. rest

240424 TORSTAI

7min AMRAP
12 db one arm shoulder to overhead 22.5/15
8 db over burpee

260424 PERJANTAI

(no heels clean pull 2 x 5
muscle clean 2 x 5

paused power clean
3 x 3 (2s pause at knee & catch)
3 x 3 (2s pause at catch))

power clean
4 x 2 @70-85%
3 high box jump after each set

270424 LAUANTAI

CF quarterfinals event 1
4 rounds for repetitions
1min snatch 60/40
1min row (cal)
1min db box step-ups 22.5's/15's
1min rest

280424 SUNNUNTAI

"Morrison"
50 – 40 – 30 – 20 – 10
Wallball 20/14
Box jump 60/50
KB Swing 24/16

150424 MAANANTAI

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

(3 rounds
30s+30s side plank hold
30s plank hold
60s rest)

160424 TIISTAI

For time
1,2k/1k row
40 one arm devils press 22.5/15
10 wall walk
600m/500m row

170424 KESKIVIIKKO

Back Squat
Build to a heavy 10RM.
then 4 x 10 @80-90% of 10RM

170424 KESKIVIIKKO

5 rounds
in 60s:
5 strict toes to bar
AMRAP box step over w/ db 30/22.5
60s rest

180424 TORSTAI

(3 rounds
set of strict ring dips (target 6-10)
10 bicep curl
2-3min rest)

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

190424 PERJANTAI

Snatch
3 x 3 @70-80%
3 x 2 @80-90%
3 x 1 @90%+

(3 rounds
3 snatch pull @75-85%
3 box jump
2min rest)

200424 LAUANTAI

(10min warm-up run (outside))

4 rounds for repetitions
1min shuttle run (1 rep = 10m)
1min pull-up
1min push-up
1min squat
1min rest

210424 SUNNUNTAI

BENCHMARK-WOD
"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

080424 MAANANTAI

"Barbara"
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.

090424 TIISTAI

(OTM 6
2 power snatch @70-85%)

10min AMRAP
2-4-6-8… +2 power snatch 50/35
10 lateral hops over bar after each set

100424 KESKIVIIKKO

Back Squat
5 x 12 reps @80-90% of your 12RM back squat.

100424 KESKIVIIKKO

4 rounds
8 front squat 50/35
8 front rack reverse lunge 50/35
1min rest

110424 TORSTAI

2 rounds
3min AMRAP
16/12 cal row
14 db snatch 22.5/15
2min REST
3min AMRAP
12 kb swing 24/16
8 toes to bar
2min REST

120424 PERJANTAI

Clean & jerk
2 x 1+3 @60-70%
3 x 1+2 @75-85%
3 x 1+1 @90%+

(3 rounds
4 snatch pull @60-70%
4 box jump
2min rest)

130424 LAUANTAI

18min AMRAP w/ partner
60 cal ski
50 handstand push-up / db pushpress
40 box over jump 60/50

split reps

140424 SUNNUNTAI

BENCHMARK-WOD
"Dork"
6 rounds for time of:
60 double-unders
30 kettlebell swings 24/!6
15 burpees

010424 MAANANTAI

"Chad"
for time
1000 box step ups
(with a weight vest)

020424 TIISTAI

A.
5 rounds
5 strict pull-up
10 push-up
1min rest

020424 TIISTAI

B.
For time
20 pull-up
40 shoulder to overhead 60/40
20 pull-up

030424 KESKIVIIKKO

Back Squat
Build to a heavy 12RM.
then 3 x 12 @80-90% of 12RM

030424 KESKIVIIKKO

6min AMRAP
15 wallball 20/14
15 weighted sit-up 20/14

040424 TORSTAI

2 rounds
3 rounds of db "DT" 22.5's/15's
500/450m row
20 box over jump 60/50
rest until 10:00 then repeat

Result is times of R1 + R2,
for example 6:00 + 6:20 = 12:20

(1 round of db "DT":
12 double db deadlift
9 double db hang power clean
6 double db shoulder to overhead)

050424 PERJANTAI

Snatch
4 x 3 @70-80%
3 x 2 @80-90%
2 x 1 @90%+

(3 rounds
6 snatch pull @50%
4 box jump
2min rest)

060424 LAUANTAI

For time:
5 rope climb
50 v-up
100 double under
10 wall walk
100 double under
50 v-up
5 rope climb

070424 SUNNUNTAI

BENCHMARK-WOD

"Kalsu"
100 thruster 60/42,5
5 Burpees to start and at the top of every minute

250324 MAANANTAI

(3 x 20-30s (free) handstand hold
3 sets of shoulder taps )

15min AMRAP w/ partner (you go, I go, full rounds)
6 deficit handstand push-up
8 box jump 60/50
10 db one arm thruster 22.5/15

260324 TIISTAI

Back squat
10 – 8 – 8 – 6 – 6
– 1 set every 3min, keep weights easy (45-70%)

260324 TIISTAI

For load
10 – 8 – 6 – 4 – 2 turkish get-up
12 russian kb swing 32/24 after each set

270324 KESKIVIIKKO

For time w/ partner
100 overhead squat 42,5/30
50 bar over burpee
100 power snatch 42,5/30
50 bar over burpee
100 hang squat snatch 42,5/30
50 bar over burpee

split reps

280324 TORSTAI

Every 3min for 5 rounds
1-5 ring muscle-up / progression
15 double kb deadlift 32's/24's
20 v-up

290324 PERJANTAI

4 rounds
90s AMRAP row (cal)
30s rest
90s AMRAP ski (cal)
30s rest
90s AMRAP shuttle run (1 rep = 2x7m)
30s rest
90s AMRAP double under
30s rest

300324 LAUANTAI

For time
21 – 15 – 9
power clean 50/35
toes to bar

300324 LAUANTAI

(rest until 12:00 then)
for time
42 – 30 – 18
db one arm hang c&j 22.5/15
sit-up

180324 MAANANTAI

(5 x 1 legless rope climb / rope pullup + hang)

For time
buy in 8 rope climb, then
5 rounds
16 db snatch 22.5/15
12 sit-up
buy out 4 rope climb

190324 TIISTAI

For load:
Back squat
7 x 1

190324 TIISTAI

4 rounds
in 1min:
8 front squat 70/50
AMRAP deadlift 70/50
1min REST

200324 KESKIVIIKKO

"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

210324 TORSTAI

(3 sets:
3-8 strict (c2b) pull-up
8-12 db bench press
2min rest between sets)

For time:
A.
15 – 10 – 5
db hang c&j 22,5's/15's
chest to bar pull-up

rest until 8:00 then for time:

B.
30 db hang c&j 22,5's/15's
30 chest to bar pullup

result is total time spend in part A and B

220324 PERJANTAI

For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load across the 12 minutes.

(3 rounds
8 snatch grip barbell row
10 btn snatch grip pushpress
15 toes to rings)

230324 LAUANTAI

in teams of 4
A: 12min AMRAP: echo bike calories & box step overs w/ plate 15/10
B: 12min AMRAP: ski calories & wall walks
C: 12min AMRAP: shuttle runs & farmers walk w/ kb's 32's/24's (1 rep 10m)
1min rest between amraps

two working at the same time, two resting

110324 MAANANTAI

For time w/ partner
15 rounds
6 one arm devils press 22.5/15
3 chest to bar pullup
1 power clean 100/70

you go, I go
full rounds (15 rounds/each)

120324 TIISTAI

For load:
Back squat
3 – 3 – 3 – 3 – 3+
– max reps on the last set

120324 TIISTAI

4 rounds
in 90s: 20 wallball + AMRAP sit-ups
90s rest

130324 KESKIVIIKKO

OTM 10
3 push press
– Add load every 2:00.
Right into…
OTM 5
1 push press
– Add load every 1:00.

130324 KESKIVIIKKO

for time:
60 – 40 – 20 db shoulder to overhead 22.5/15
60 double under after each set

140324 TORSTAI

A:
5min AMRAP
12/9 cal ski
12 kb swing 24/16

140324 TORSTAI

B:
5min AMRAP
5 shuttle run (1 rep 2×7,5m)
15m walking lunge w/ plate overhead 15/10

140324 TORSTAI

5min AMRAP
10 box over jump 60/50
6 ring dip

150324 PERJANTAI

(3 sets:
3-position power snatch)

snatch pull + below knee power snatch
3 x 1+2 @60-70%
3 x 1+1 @75-85%

(3 rounds
10 snatch grip barbell row
8 btn snatch grip pushpress
15 russian twist)

160324 LAUANTAI

OPEN 24.3 (julkaistaan to klo 22)