Category: Yleinen

311023 TIISTAI

Back squat
5 x 3 @80% + 5kg-10kg
(3 vkon takaiseen lisätään 2,5-5kg)

311023 TIISTAI

6min AMRAP
10 deadlift 90/60
15 v-up

301023 MAANANTAI

"The Chief"
5 rounds
max reps in 3min of:
3 power clean 60/42,5
6 push-up
9 air squat
rest 1min between rounds

231023 MAANANTAI

20min AMRAP w/partner
A. 2 rounds of dumbbell "DT" w/ 22.5's/15's
12 db deadlift
9 db hang power clean
6 db shoulder to overhead
B. Row (recovery)

alternate between A & B

(result is the "DT" reps)

241023 TIISTAI

Back squat
5 x 4 @75% + 5kg-10kg
(3 vkon takaiseen lisätään 2,5-5kg)

241023 TIISTAI

"Karen"
For time
150 wallball 20/14

251023 KESKIVIIKKO

2 rounds
3min AMRAP
7 toes to bar
7 kb swing 24/16
2min REST
3min AMRAP
12 sit-up
36 double under
2min REST

261023 TORSTAI

Pushpress
4 x 4 @70-85%

261023 TORSTAI

5 rounds (you go, I go)
10 ring push-up
10 bodyrow
15 back extension
rest while partner completes a round

271023 PERJANTAI

On the minute for 21 min @75% 1rm power clean
1. 3 power clean
2. 2 power clean
3. 1 power clean

(every 3min for 3 rounds
2 tempo front squat @75% (21×1)
5 box jump)

281023 LAUANTAI

For time w/ partner
100 cal row
90 box over jump 60/50
80 cal row
70 box step overs w/ db 22.5/15
60 cal row
50 box step overs w/ dbs 22.5's/15's

161023 MAANANTAI

"Air Force"

For Time
20 Thrusters 42,5/30
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
4 Burpees at the top of each minute
(starts with burpees)

171023 TIISTAI

Back squat
5 x 5 @70% + 5kg-10kg
(3 vkon takaiseen lisätään 2,5-5kg)

171023 TIISTAI

4 rounds (you go, I go)
20 reverse lunges w/ plate overhead 15/10
unbroken set of toes to bar
rest while partner completes a round

181023 KESKIVIIKKO

4 rounds
3min AMRAP
3 strict pullup
6 box jump 60/50
9 KB swing 24/16
2min ski (cal)
1min REST

191023 TORSTAI

Pushpress
4 x 6 @60-80%

191023 TORSTAI

6 rounds
5 deficit handstand push-up
20s l-sit hold
1min rest

201223 PERJANTAI

OTM 6
1 power snatch + 1 squat snatch @70-75%
1min rest
OTM 6
1 power snatch + 1 squat snatch @80-85%

(every 3min for 3 rounds
2 tempo front squat @70% (22×1)
5 box jump)

211023 LAUANTAI

Deadlift
3 x 8 @60-70%

211023 LAUANTAI

18 min AMRAP
40 double under / 80 single under
20 sit-up
10 deadlift 100/70

091023 MAANANTAI

5 rounds
1min shuttle run (7,5m = 1 rep)
1min rope climb
1min box over jump
1min (free) handstand hold
1min rest

101023 TIISTAI

Back squat
5 x 3 @80% + 2,5-5kg

101023 TIISTAI

every 2min for 4 rounds
8 burpee deadlift w/ db's 22.5's/15's
16 sit-up

111023 KESKIVIIKKO

For time:
buy in: 1,5k/1,2k row
10 – 8 – 6 – 4 – 2
turkish get-up
perform 30 crossovers / 50 single unders
between sets

121023 TORSTAI

A
for time
10 – 8 – 6 – 4 – 2
shoulder press 45/30
strict pullup

121023 TORSTAI

B.
for time
15 – 12 – 9 – 6 – 3
pushpress 60/42,5
push-up

131023 PERJANTAI

Muscle clean 3 x 3 @30-40%
Pause power clean 3 x 3 @50-60% (2s pause on catch)
Power clean 3 x 3 @65-75%

(every 3min for 3 rounds
3 tempo front squat @60% (32×1)
5 box jump)

141023 LAUANTAI

15min AMRAP in teams of 3 (each do full round)
5 ring dip
10 wallball 20/14

021023 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

031023 TIISTAI

Back squat
5 x 4 @75% + 2,5-5kg

031023 TIISTAI

3 rounds
90s AMRAP
5 knees to elbows
10 deadlift 90/60
90s REST

041023 KESKIVIIKKO

20min AMRAP
5+5 KB hang snatch 24/16
12 jumping split squat
14 back extension

051023 TORSTAI

Shoulder press
5 x 4 @70-85%

051023 TORSTAI

5 rounds for time
9 pull-up
15 push-up
21 sit-up
1min rest

061023 PERJANTAI

4 sets
2 high pull + 1 power snatch + 1 hang squat snatch @60-75%

4 sets
2 power snatch + 2 overhead squat @60-80%

every 3min for 3 rounds
5 tempo front squat @50% (32×1)
5 box jump

071023 LAUANTAI

Each part for time (result is the total of all 3 times)
buy in 400/350m ski
then 3 rounds
8 box over jump 60/50
8 thruster 42,5/30
rest until 8:00 then (cap 5min)
buy in 400/350m ski
then 2 rounds
12 box over jump 60/50
12 thruster 42,5/30
rest until 16:00 then (cap 5min)
buy in 400/350m ski
then 1 round
24 box over jump 60/50
24 thruster 42,5/30

081023 SUNNUNTAI

Sunday smash

A.(0:00 – 5:00)
5 min AMRAP
1-2-3-4-5…+1 wall walk
10 db hang snatch 22.5/15 after each round

081023 SUNNUNTAI

Sunday smash

B. (10:00 – 25:00)
1 set every 3min:
6 – 6 – 4 – 3 – 2 Split jerk (from the ground)
Start at 65% 1RM clean & jerk move up in weight.

081023 SUNNUNTAI

Sunday smash

C. (30:00 – 53:00)
2 Rounds w/ partner:
2 min AMRAPS with 1 min rest between
1# Clean and Jerks 60/40kg
2# Cross-over jumps / Cross-over doubles
3# Rope climbs
4# Burpee shuttle-runs (7,5m) * burpee at both ends

250923 MAANANTAI

4 rounds
3-6 strict pull-up
30s rest
3-6 strict ringdip
1min rest

250923 MAANANTAI

5 rounds
2min AMRAP
16/12 cal row
AMRAP shuttle run (7.5m = 1rep)
2min REST

result is the amount of shuttle runs

260923 TIISTAI

Back squat (week 4)
5 x 5 @70% + 2,5-5kg

260923 TIISTAI

Partner workout
3 Rounds
10 sumo deadlift high-pull 42,5/30
10 front squat 42,5/30
rest while partner completes a round

270923 KESKIVIIKKO

4 rounds for time
9 one arm devils press
15 db one arm squat clean
21 db hang snatch
45 double under / 90 single under

(accumulate 1min hanging l-sit hold
accumulate 2min plank hold)

280923 TORSTAI

Shoulder press (week 2)
4 x 6 @60-80%

280923 TORSTAI

5 rounds
1min AMRAP of wallwalks
1min AMRAP of weighted box step ups 22,5/15

290923 PERJANTAI

OTM 4
5 power clean @60%
1min rest
OTM 4
3 power clean @70%
1min rest
OTM 4
2 power clean @80%
1min rest

(3 rounds
4 snatch grip deadlift @100% 1rm snatch
4 snatch grip btn pushpress @65-70% 1rm snatch
15 weighted sit-up 20/14)

300923 LAUANTAI

3 rounds
3min AMRAP
8 toes to bar
12 wallball 20/14
3min AMRAP
easy paced rowing

result is the amount of toes to bars and wall balls

180923 MAANANTAI

(OTM 8
1. 8 hang muscle clean @30-40% 1rm
2. 10 push-ups)

5 rounds for time
12 hang power clean & jerk 50/35
8 bar over burpee
1min rest

190923 TIISTAI

Back squat
5 x 3 @80% 1RM

190923 TIISTAI

3 rounds for repetitions
1min walking lunges w/ db's 22.5's/15's
30s rest
1min double kb deadlift 24's/16's
30s rest
1min back extension
30s rest

200923 KESKIVIIKKO

10min AMRAP
20/15 cal row
20 wallball 20/14

200923 KESKIVIIKKO

10min AMRAP
75 double under / 150 single under
15 toes to bar

210923 TORSTAI

Shoulder press
4 x 8 @50-70%

210923 TORSTAI

For time
12 – 9 – 6 shoulder to overhead 80/55
perform 10 box jumps after each set

220923 PERJANTAI

4 sets of
2 hang power snatch + 2 snatch balance + 2 overhead squat
@50-60% 1rm snatch

4 sets of
2 power snatch + 2 hang squat snatch
@50-70% 1rm snatch

(3 rounds
6 snatch grip deadlift @90% 1rm snatch
6 snatch grip btn pushpress @60% 1rm snatch
15 v-ups)

230923 LAUANTAI

(3 rounds for quality (you go, I go)
20-30s handstand hold
10-20s l-sit hold
5-15s chin over bar hold)

20min AMRAP
20 cal ski
20 pull-up / jumping pull-up
20 cal ski
20 handstand push-up / box hspu
split reps

160923 LAUANTAI

WOD-LIIGA OSA1
8min AMRAP (0:00 – 8:00)
8 alternating db snatch 22.5/15 (scaled 15/10)
8 db box step over 60/50 22.5/15 (scaled 15/10)
*toisen täytyy pitää tankoa maastavedon yläasennossa 70/50 (scaled 50/35)

160923 LAUANTAI

WOD-LIIGA OSA2

6 min to find 1RM Snatch (9:00 – 15:00)
*8 box jump overia (per henkilö) ennen jokaista nostoa
Käyttäkää kahta tankoa ja kahta boksia. .
Muscle, power ja squat snatch ovat kaikki sallittuja. Kumpikin saa nostaa omaan tahtiin

110923 MAANANTAI

24min AMRAP with partner
A. 1 round of
16 db hang c&j 22.5/15
12 reverse lunge with db overhead
B. row for calories

alternate between A & B

120923 TIISTAI

Back squat
5 x 4 @75% 1RM

120923 TIISTAI

4 rounds (you go, I go)
6 strict toes to bar
12 front squat 60/40
18 sit-up

130923 KESKIVIIKKO

5min AMRAP
1-2-3-4… +1 strict pull-up
after each set perform 6 deadlifts 80/55

130923 KESKIVIIKKO

5min AMRAP
2-4-6-8… +2 push-up
after each set perform 8 kb swings 24/16

140923 TORSTAI

4 rounds
in 1min: 1-5 (jumping) bar muscle-up + AMRAP burpees
1min REST
in 1min: 1-3 rope climb + AMRAP box jumps
1min REST

150923 PERJANTAI

every 3min for 5 rounds
3 Pushpress
2 Push jerk
1 Split jerk
*start @50% of 1RM pushpress, add weight as
needed

(3 rounds
8 snatch grip deadlift @80% 1rm snatch
8 snatch grip btn pushpress @50% 1rm snatch
15 flutter kicks)

160923 LAUANTAI

WOD-LIIGA

160923 LAUANTAI

ADVANCED WOD:
"Amanda"
9 – 7 – 5
Squat snatch 60/42,5 & Ring muscle-up

160923 LAUANTAI

ADVANCED WOD:

10min to establish 3RM overhead squat (from the rack)