Category: Yleinen

150124 MAANANTAI

Power clean & push jerk
4 x 4 @50-70%

150124 MAANANTAI

For time with partner
60 – 40 – 20
power clean 60/42,5
push jerk 60/42,5

split reps

160124 TIISTAI

Deadlift
20 reps @50% 1rm + 12,5-20g
(add 2,5-5kg to last week)
then 3 x 10 (same weight)

OR 4 x 10 reps
add 2,5-5kg to first set (from last week), then 3 x10 @80% from first set

160124 TIISTAI

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

170124 KESKIVIIKKO

2 rounds
5 min AMRAP
1-2-3… +1 rope climb
40 double under
2 min REST
5 min AMRAP
row calories
2 min REST

180124 TORSTAI

every 3min for 4 rounds
4-8 strict pull-up
6-10 dip

180124 TORSTAI

For time
30 – 20 -10
db one arm hang c&j 30/22.5
push-up

190124 PERJANTAI

every 2,5min for 5 rounds
1 hang snatch
2 snatch balance
3 overhead squat
start @50% of 1rm snatch, add weight as needed

every 2,5min for 5 rounds
1 snatch pull
2 snatch
start @70% of 1rm snatch, add weight as needed

200124 LAUANTAI

For time with partner
8 rounds
6 toes-to-bars
8 thruster 42,5/30
10/8 cal ski

you go, I go
full rounds
both do 8 rounds

080124 MAANANTAI

Power snatch
10 – 8 – 6 – 4 – 2
– unbroken sets, start @50%
– 1 set every 2min

080124 MAANANTAI

Every 6min for 3 rounds
500m row
12 power snatch 42,5/30
12 overhead squat 42,5/30
24 wallball 20/14

result is the total time of 3 rounds (for example 4.00 – 4:10 – 4:20 = 12:30)

090124 TIISTAI

Deadlift (week 4)
20 reps @50% 1rm + 10-15g
(add 2,5-5kg to last time)
then 3 x 10 (same weight)

090124 TIISTAI

For time:
40 sit-up
20 sumo deadlift high-pull 50/35
30 toes to bar
20 kb swing 32/24
40 sit-up

100124 KESKIVIIKKO

For time
buy in: 10 shuttle run (1 rep = 2 x 7.5m)
then 6 rounds
5+5 db one arm hang power clean 22.5/15
5+5 db one arm front squat 22.5/15
5+5 db one arm shoulder to overhead 22.5/15
5+5 db one arm overhead reverse lunge 22.5/15
buy out: 10 shuttle run (1 rep = 2 x 7.5m)

110124 TORSTAI

Bench press
4 x 5
– 1 set every 3min
– go for a heavy set

110124 TORSTAI

10 rounds
in 1min:
30 double under / 50 single under
AMRAP wall walk
1min REST

result is the amount of wall walks completed

120124 PERJANTAI

(3 sets:
3 scarecrow + 3 broadjump
rest 1-2min between sets)

squat clean + front squat + split jerk
3 x 1+2+2 @60-70%
2 x 1+2+1 @70-80%
2 x 1+1+1 @80-90%

1 set every 3min

130124 LAUANTAI

2 rounds
5min AMRAP
burpee box overs 60/50
2min rest
5min AMRAP
6 burpee pull-up + 12 db snatch 22.5/15
2min rest

020124 TIISTAI

"CF Open 23.1"
14min AMRAP
60-calorie row
50 toes-to-bars (scaled: hanging knee raises)
40 wall-ball shots 20/14 (14/10)
30 cleans 60/42,5 (42,5/30)
20 ring muscle-ups (scaled: pull-up)

030124 KESKIVIIKKO

3 rounds
2min AMRAP
6+6 kb shoulder to overhead 24/16
8 box jump 60/50
1min REST
2min AMRAP
10 pistol squat
40 double under
1min REST

040124 TORSTAI

OTM 25
1. 1-2 (legless) rope climb
2. 10 db bench press
3. 15 v-up
4. 3-6 strict chest to bar
5. rest

050124 PERJANTAI

4 sets
3 tall snatch + 3 drop jump

3 sets of each:
1. 5 press snatch balance
2. 3 heaving snatch balance
3. 2 snatch balance

1 set every 2min

060124 LAUANTAI

in teams of 3:
A.
8min AMRAP of echo bike calories & weighted
box step overs 22.5/15
B.
8min AMRAP of row calories & burpees
C.
8min AMRAP of ski calories & db hang c&j 22.5/15
D.
8min AMRAP of bike calories & db one arm devils press 22.5/15

2min rest between amraps

271223 KESKIVIIKKO

Deadlift
20 reps @50% 1rm + 7,5-10kg
(add 2,5-5kg to last week)
then 3 x 10 (same weight)

271223 KESKIVIIKKO

4 rounds
in 90s: 20 reverse lunge w/ db's 22.5's/15's
AMRAP ski calories
90s REST

281223 TORSTAI

(OTM 12
1. 8 db benchpress
2. 8+8 db one arm shoulder press
3. 15 back extension)

For time:
10 rounds for time:
10 push-ups
10 sit-ups

291223 PERJANTAI

Clean & jerk waves
3 rounds
1. 1+3 squat clean + split jerk @60-70%
2. 1+2 squat clean + split jerk @70-80%
3. 1+1 squat clean + split jerk @80-90%

301223 LAUANTAI

Find daily 1RM thruster

301223 LAUANTAI

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

181223 MAANANTAI

On a 10:00 clock:
3 hang power cleans
– built to a heavy set
– rest about 2min between sets

181223 MAANANTAI

For time:
2 power cleans 70/50
50 double-unders /100 single unders
4 power cleans
50 double-unders /100 single unders
6 power cleans
50 double-unders /100 single unders
8 power cleans
50 double-unders /100 single unders
10 power cleans

191223 TIISTAI

Deadlift
20 reps @50% 1rm +5kg
then 3 x 10 (same weight)

191223 TIISTAI

For time
100 sit-up
in the beginning of each min perform
14 wallball (odd minutes)
14 kb swing 24/16 (even minutes)

201223 KESKIVIIKKO

(OTM 5
5-15m hand stand walk / 15-30s handstand hold)

4 Rounds for repetitions
1min shuttle run
1min toes to rings
1min row (cal)
1min wallwalk
1min rest

211223 TORSTAI

For time
10!
Bench press 80/50
1 rope climb after each set

221223 PERJANTAI

muscle snatch + squat snatch
3 x 2 + 2 @40-50%
3 x 1 + 2 @50-60%

squat snatch w/ 2s pause on catch
6 x 1 @70-90%

tempo overhead squat (3s down)
3 x 3 @65-75%

231223 LAUANTAI

"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 Pull-up / jumping pullup
8 Sit-up
9 DB snatch 22.5/15
10 Kb Swing 32/24
11 Toes to bar
12 DB one arm devils press 22.5/15

111223 MAANANTAI

Hang power snatch
4 x 5

111223 MAANANTAI

3min AMRAP
10 hang power snatch 40/25
6 bar over burpee
2min REST
3min AMRAP
8 hang power snatch 50/35
8 bar over burpee
2min REST
3min AMRAP
6 hang power snatch 60/40
10 bar over burpee

121223 TIISTAI

Deadlift
20 reps @50% 1rm
then 3 x 10 (same weight)

121223 TIISTAI

7 rounds for time
6 russian swing 32/24
9 goblet squat 32/24
12 sit-up

131223 KESKIVIIKKO

(OTM 8
1. 3-7 strict handstand push-up / box hspu
2. 10+10 hollow rock & arch rock)

3 rounds
3min AMRAP
12 box step ups w/ db 22.5/15
8 deficit handstand push-up 15/10kg plates
2min AMRAP
row for calories
1min REST

141223 TORSTAI

Bench press
10 – 8 – 6 – 4 – 2

141223 TORSTAI

3 rounds (you go, I go)
6 strict pullup
6+6 db one arm pushpress 22.5/15
3 rounds (you go, I go)
12 pullup
8+8 db one arm push jerk 22.5/15

151223 PERJANTAI

Hi-hang squat clean
3 x 3
Hang squat clean
3 x 2
Squat clean + front squat
3 x 1+2

161223 LAUANTAI

Partner workout "I need Pipari to recover"
30min AMRAP
60 db one arm hang c&j 22.5/15
40 cal ski
20 box over jump
60 db snatch 22.5/15
40 cal ski
20 box over jump

split reps

041223 MAANANTAI

"Disrupted DT"
Every 3:00 for 7 rounds:
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50
– Use the same barbell for each movement.
– Score is slowest round.

051223 TIISTAI

(Accumulate 2min (free) handstand hold)

3 rounds
in 2min:
A. 12/9 cal ski + AMRAP toes to bar
B. 12/9 cal ski + AMRAP wall walk
2min REST after A & B

alternate between A & B, result is the amount of
toes to bars & wall walks completed

061223 KESKIVIIKKO

"SUOMI 106"
For time with partner
106 down&up
106 squat
106 situp
106 pull-up / jumping pullup
106 situp
106 squat
106 down&up

split repetitions as desired

071223 TORSTAI

For time
4 rounds
15 wallball 20/14
10 sumo deadlift high-pull 45/30

Rest 3min, then for time
2 rounds
30 wallball 20/14
20 sumo deadlift high-pull 45/30

result is the total time after last set (3min rest included)

081223 PERJANTAI

jerk in split 3 x 5

jerk balance 4 x 3

pause split jerk 4 x 3 @50-65% 1rm
(2s pause in dip & catch)

pause split jerk 4 x 2 @65-75% 1rm
(2s pause in catch)

091223 LAUANTAI

4 rounds for repetitions
1min rope climb
1min pistol squat
1min db snatch 22.5/15
1min row (cal)
1min rest

271123 MAANANTAI

"Cindy"
20min AMRAP
5 pull-up
10 push-up
15 squat

281123 TIISTAI

For time
10!
deadlift 130/90
front squat 90/60

281123 TIISTAI

5min AMRAP
15 v-up
15 arch rock

291123 KESKIVIIKKO

Partner workout
8 rounds for time
8 alternating DB hang snatches 22.5/15
8 box jump-overs 75/60
rest while partner completes a round, 8 rounds for both

rest exactly 4 min, then

100 box step-overs w/ db 22.5/15
reps can be completed only when partner is doing bar hang

301123 TORSTAI

Find 2RM Pushpress

301123 TORSTAI

"Elizabeth"
21 – 15 – 9
Clean 60/42,5
Ring dip

011223 PERJANTAI

hang muscle snatch + hang squat snatch
3 x 2 + 2 @40-50%
3 x 1 + 2 @50-60%

hang squat snatch w/ 2s pause on catch
3 x 2 @70-80%

tempo overhead squat (3s down)
3 x 5 @50-60%

021223 LAUANTAI

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

201123 MAANANTAI

Max reps of strict pullups

201123 MAANANTAI

"Jackie"
For time
1k row
50 thruster 20/15
30 pullup

211123 TIISTAI

Find 1RM Back squat

211123 TIISTAI

"Grace"
For time
30 clean & jerk 60/42,5

221123 KESKIVIIKKO

20min AMRAP
60 double under
15+15 db one arm deadlift 30/22.5
15 sit-up

(OTM 9
1. 20-30 (double) crossover jumps / practise double unders
2. 10-15 toes to rings
3. 15 back extension)

231123 TORSTAI

Shoulder press + pushpress
4 x 2+4 @75-95% 1 RM SP

231123 TORSTAI

4 rounds
90s AMRAP
8 handstand push-up
12 jumping split squat
90s REST

241123 PERJANTAI

Find 3RM power snatch

241123 PERJANTAI

"Ingrid"
For time
10 rounds
3 Power snatch 60/42,5
3 Bar over burpee

251123 LAUANTAI

For time with partner
90 – 70 – 50 – 30 wallball 20/14
80 – 60 – 40 – 20 box over jump 60/50

(4 rounds
30s one arm farmers walk with kb 32/24
30s one arm farmers walk with kb 32/24
60s rest)

131123 MAANANTAI

Every 5min for 2 Rounds
A. for time: 500m row
B. for time: 3 rounds of
12 kb swing 24/16
10 toes to bar

each part for time
result is total time spent in A+B+A+B

141123 TIISTAI

Find daily 2RM Back squat (no fails!)

141123 TIISTAI

For time
15 – 12 – 9 thruster 50/35
20 push-up after each set

151123 KESKIVIIKKO

For time:
80/60 Cal ski
70 Burpee pull-up
60 KB deadlift 2 x 24/16kg
50 V-up

161123 TORSTAI

Shoulder press + pushpress
4 x 3+5 @70-90% 1 RM SP

161123 TORSTAI

every 2min for 5 rounds
2-5 wall walk
10 box over jump 70/60

171123 PERJANTAI

(3 rounds
3 tall clean
3 seated box jump
1-2 min rest)

5 sets of
1 squat clean + 1 hang squat clean + 1 front squat
start @70%, add weight as needed

3 x 5 Clean pull @85-90%

171123 LAUANTAI

For reps:
1min rope climbs
1min db squat snatch 22.5/15
2 min rope climbs
2 min db squat snatch
3 min rope climbs
3 min db squat snatch

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