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Yleinen

WOD for Sunday, Jun 19, 2022

200622 MAANANTAI

For time with partner:
100 cal row
80 sumo deadlift high pull 40/25
60 bar over burpee
20 ring muscle-up
60 bar over burpee
80 sumo deadlift high pull 40/25
100 cal row

210622 TIISTAI

Back squat
Find your 1rmax

210622 TIISTAI

For time:
42 db front rack reverse lunges 22.5/15
21 deadlift @60%
30 db front rack reverse lunges 22.5/15
15 deadlift @60%
18 db front rack reverse lunges 22.5/15
9 deadlift @60%

220622 KESKIVIIKKO

For total reps:
On the minute for 18min (3 min of each)
3min: shoulder presses, ⅔ body weight
3min: strict pull-ups
3min: push presses, ⅔ body weight
3min: strict pull-ups
3min: push jerks, ⅔ body weight
3min: strict pull-ups

230622 TORSTAI

3 rounds
4min AMRAP
16/12 cal ski
10 box jump 60/50
1min REST
4min AMRAP
15 kb swing 24/16
15 sit-up
1min REST

240622 PERJANTAI

"Juhannustanssit vol 2"

30min AMRAP
run around the building
20 db snatch 22.5/15
run around the building
20 db one arm hang power clean 22.5/15
run around the building
20 db one arm shoulder to overhead 22.5/15

Categories
Yleinen

WOD for Sunday, Jun 12, 2022

130622 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

140622 TIISTAI

Back squat
4 x 3 @85-90%

140622 TIISTAI

3 Rounds
20 deadlift @55%
20 v-ups
20 back extension
2-3min rest between rounds

150622 KESKIVIIKKO

accumulate 2min of handstand hold
rest 2-3min then
2 rounds of
3-5 wall walk
rest while partner completes their set

150622 KESKIVIIKKO

for time:
15 strict handstand push-up / box hspu
20 box over burpee
30 handstand push-up / db pushpress

160622 TORSTAI

every 10min for 3 rounds
50/40 cal row
40 reverse db front rack lunges 22.5/15
30 wallball 20/14

result is each rounds time added together (5:05 + 6:00 + 5:30 = 16:35)

170622 PERJANTAI

every 3min for 6 sets
3 power clean
3 front squat
3 push jerk
start @50-55% 1rm c&j, add
weight as you go

180622 LAUANTAI

3 Rounds
4-6 strict toes to bar
10 db squat snatch / deep power snatch
1min rest

180622 LAUANTAI

For time:
21 db snatch 30/22.5
18 toes to bar / heels over hips
15 db snatch
12 toes to bar / heels over hips
9 db snatch
6 toes to bar / heels over hips

Categories
Yleinen

WOD for Sunday, Jun 05, 2022

060622 MAANANTAI

On the minute for 8min
1. 3-6 strict pullup / 6 assisted pullup
2. 8-12 honest push-up

060622 MAANANTAI

4 rounds
90s AMRAP of
8 chest to bar pullup / jumping c2b
32 double under / 48 single under
90s REST

070622 TIISTAI

Back squat
4 x 5 @80%

070622 TIISTAI

3 Rounds
20 deadlift @50%
12 box step ups with db's 22.5's/15's
2-3min rest between rounds

080622 KESKIVIIKKO

Pariskaba laji 3
part 1 (0:00 – 8:00)
42 ground to overhead 50/35
42 toes to bar (or heels over hips with double reps)
30 ground to overhead 60/45
30 toes to bar
18 ground to overhead 70/50
18 toes to bar

080622 KESKIVIIKKO

Pariskaba laji 4 (8:00 – 13:00)
Barbell complex for load:
2 clean + 1 front squat + 1 jerk

090622 TORSTAI

For time:
3 Rounds
10 db one arm hang cluster 22.5/15
10 db over burpee
2min rest
2 Rounds
15 db one arm hang cluster 22.5/15
15 db over burpee
2min rest
30 db one arm hang cluster 22.5/15
30 db over burpee

100622 PERJANTAI

Power snatch
3-3-2-2-1-1
start @60% 1rm

100622 PERJANTAI

15 – 12 – 9 – 6 – 3
power snatch 60% 1rm

110622 LAUANTAI

Partner workout
25min AMRAP
A. row for calories
B. 2 rounds of
20 wallball
10 box jump 60/50

partners alternate between a and b

Categories
Yleinen

WOD for Sunday, May 29, 2022

300522 MAANANTAI

20min AMRAP
10 devils press 22.5/15
15 box step overs w/ db 22.5/15
20 sit-up

(3 Rounds
1min plank hold
30s+30s side plank hold
1min rest)

310522 TIISTAI

Tempo back squat (31×1)
3 x 5 @50%

310522 TIISTAI

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

010622 KESKIVIIKKO

Pariskaba laji 1.

020622 TORSTAI

Team workout (team of 3)
25min AMRAP
1-4 ring muscle-up / progression
60 double under / 90 single under
1 (legless) rope climb

each perform full rounds

030622 PERJANTAI

3 rounds
3 hi-hang power clean @30-40%
3 drop jump

030622 PERJANTAI

every 20s for 8 rounds
1 power clean @60% 1rm
3min rest
every 40s for 8 rounds
1 power clean @70% 1rm
3min rest
every 60s for 8 rounds
1 power clean @80% 1rm

040622 LAUANTAI

Pariskaba laji 2.

Categories
Yleinen

WOD for Sunday, May 22, 2022

230522 MAANANTAI

For time:
10 bar muscle-up
15 box over jump 60/50
10 wall walk
15 burpee
10 bar muscle-up
15 burpee box over 60/50

240522 TIISTAI

Back squat
5-5-3-3-2 @70-90%

240522 TIISTAI

10 – 8 – 6 – 4 – 2 bench press @50-90%
10 front rack reverse lunge between sets

250522 KESKIVIIKKO

Thruster
Build to 1 rmax

250522 KESKIVIIKKO

8min AMRAP
10 Thruster (40kg/30kg)
10 Thruster (50kg/35kg)
10 Thruster (60kg/40kg)
10 Thruster (70kg/45kg)
10 Thruster (80kg/50kg)
AMRAP Thruster (90kg/55kg)

260522 TORSTAI

Partner workout
40min AMRAP
A. 16 db snatch 22.5/15
B. run around the building

270522 PERJANTAI

Snatch balance 3-3-2-2-1-1

270522 PERJANTAI

Overhead squat 3-3-3-3

280522 LAUANTAI

A.
Every 90s for 4 rounds
5 strict toes to bar / knee raises
10 v-ups
15 arch rock

280522 LAUANTAI

B.
Every 4min for 4 rounds
20/15 cal ski
20 db hang c&j 22.5/15
10-15 toes to bar / heels over hips

290522 SUNNUNTAI

"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)

Categories
Yleinen

WOD for Thursday, May 19, 2022

STRENGTH 19.5 Part1

Back Squat
10 reps at 60% of your 1RM back squat.
10 reps at 65%.
8 reps at 70%.
8 reps at 75%.
Rest for 3-5 minutes between sets.

STRENGTH 19.5 Part2

Alternating Dumbbell Lunges
Build to a 20RM over the course of 4 sets.
All sets must be done as sets of 20.
Rest for two minutes between sets.

STRENGTH 19.5 Part3

Dumbbell Strict Press
4 x 8 reps at 100% of your 10RM
Rest for two minutes between sets.

Categories
Yleinen

WOD for Sunday, May 15, 2022

160522 MAANANTAI

(Warm-up run 10min)

on the minute for 12 min
1. 16/12 cal row
2. 60 double under
3. 1 round of cindy
—3min rest—
on the minute for 9 min
1. 16/12 cal row
2. 60 double under
3. 1 round of cindy

170522 TIISTAI

Back squat
4 x 3 @80-85%

170522 TIISTAI

4 rounds
12 db bench press
10 barbell row
15 v-ups
2min rest

180522 KESKIVIIKKO

Deadlift
8-8-6-6 @60-75%

180522 KESKIVIIKKO

For time:
buy in 1k row
then 5 rounds
10 deadlift 100/70
10 bar over burpee

190522 TORSTAI

On the minute for 14min
1-4: 2-5 ring muscle-ups / progressions
5: rest
6-9: 3-7 ring dips
10: rest
11-14: 8-12 ringrow

190522 TORSTAI

For time:
42 – 30 – 18 db hang c&j 22.5/15
21 – 15 – 9 box step-ups with db 22.5/15

200522 PERJANTAI

3 rounds
3 Jump to split
1 Power clean + 3 Paused split jerk @30-40%

200522 PERJANTAI

Power clean + split jerk
3 x 1+3 @65-75%
3 x 1+2 @75-90%

210522 LAUANTAI

2 rounds
in 3min: row 500/450m
in 3min: 2 rounds of
9 deadlift 90/60
6 hang power clean
3 shoulder to overhead
— 3min REST—-
2 rounds
in 3min: row 500/450m
in 3min: 2 rounds of
12 deadlift 60/40
9 hang power clean
6 shoulder to overhead

220522 SUNNUNTAI

HERO WOD
"Eleanor"

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

Categories
Yleinen

WOD for Sunday, May 08, 2022

090522 MAANANTAI

For time:
7 rounds
2 squat clean 100/70
6 toes to bar / heels over hips
26 double under

(For quality)
2 rounds
20 weighted sit-up 20/14
20 back extension
1-2min rest

100522 TIISTAI

Back squat
4 x 5 @75%

100522 TIISTAI

every 90s for 3 rounds
1. 10 deadlift @50-60%
2. 10 bench press @50-60%

110522 KESKIVIIKKO

(Warm-up run for 10min)

For time
buy in: 1k/850m row
then 4 rounds of
10 pullup / jumping pullup
20 pushup
30 air squat
buy out: 500/450m row

120522 TORSTAI

Partner workout (you go, I go, full rounds)
6 Rounds
1-3 bar muscle-up / jumping bar muscle-up
4 devils press 22.5's/15's
6 box over jump

130522 PERJANTAI

(3 rounds
2+2 One legged box jump
3 hi-hang power snatch @30%
1min rest)

Every 90s for 4 rounds
1. 5 hang power snatch @50-60%
2. 3 hang power snatch @65-75%
3. 1 hang power snatch @80-90%

140522 LAUANTAI

2 rounds
in 3min: row 500/450m
in 3min: 2 rounds of
9 deadlift 90/60
6 hang power clean
3 shoulder to overhead
— 3min REST—-
2 rounds
in 3min: row 500/450m
in 3min: 2 rounds of
12 deadlift 60/40
9 hang power clean
6 shoulder to overhead

150522 SUNNUNTAI

HERO WOD
“JOSHUA H. REEVES”

5 Rounds for Time
9 Toes-to-Bars
22 Alternating Dumbbell Snatches 22.5/15
7 Squat Cleans 60/42,5

Categories
Yleinen

WOD for Sunday, May 01, 2022

020522 MAANANTAI

Partner workout
26min AMRAP
A. row
B. 1 round of
3+3 turkish get-ups
20 grasshoppers
12 overhead walking lunges

alternate between A. and B.

030522 TIISTAI

Squat clean + front squat
4 x 1+3

030522 TIISTAI

4 Rounds for time of:
10 squat cleans 42,5/30
20 sit-ups

040522 KESKIVIIKKO

on the minute for 25min
1. handstand walk / wall walk
2. toes to rings
3. inverted burpee
4. (legless) rope climb
5. rest

050522 TORSTAI

Partner workout
4 Rounds
21 db snatch 15/10
15 db one arm thruster
9 db one arm devils press
4 Rounds
21 db snatch 22.5/15
15 db one arm thruster
9 db one arm devils press

you go, I go
full rounds

060522 PERJANTAI

behind the neck power jerk 3 x 5
behind the neck split jerk 3 x 5

every 2min for 4 rounds
3 power jerk @70-80%
3 seated box jump
every 2min for 4 rounds
3 split jerk @70-80%
3 box jump

070522 LAUANTAI

A. 3 sets of:
1. ring support hold 5-15s
2. ring dip hold 5-15s
3. ring dip 3-8 reps

070522 LAUANTAI

B. 10 rounds
1min ski, 30s rest

070522 LAUANTAI

C. ring muscle-up technique
3 sets of muscle-ups

080522 SUNNUNTAI

Hope for Refugees

STRENGTH 5.5 back squat

Back Squat
10 reps at 60% of your 1RM back squat.
8 reps at 70%.
8 reps at 75%.
8 reps at 80%.
Rest for 3-5 minutes

STRENGTH 5.5 bent over db row

Bent over Dumbbell Rows
5 x 12 reps at 70% of your 12RM tempo: 30X0.
Tempo 30X0: 3 sec down, 0 sec in the bottom, explosive up, 0 sec in the top.
Rest for two minutes between sets.

STRENGTH 5.5 bicep curl

Barbell Biceps Curl
3 x 15 reps at AHAFA. Rest for three minutes between sets.

Categories
Yleinen

WOD for Sunday, Apr 24, 2022

250422 MAANANTAI

for time:
50/40 cal ski
100 double under
40 kb swing 24/16
100 double under
30 pullup / jumping pullup
100 double under

260422 TIISTAI

Front squat
Find 5rm

260422 TIISTAI

4 Rounds
1min reverse lunge (back rack)
1min pushup
1min rest

270422 KESKIVIIKKO

Partner workout
3 Rounds for time
A. row
B. 1 round of
40 deadlift 45/30
30 hang power clean 45/30
20 shoulder to overhead 45/30

280422 TORSTAI

for time:
50 handstand push-up
every time you break a set perform
10 box over jump

STRENGTH 28.4 back squat

Back Squat
10 reps at 60% of your 1RM back squat.
8 reps at 65%.
6 reps at 70%.
6 reps at 75%.
6 reps at 80%.
Rest for 3-5 minutes between sets.

STRENGTH 28.4 db bench press

Dumbbell Bench Press
Build to a 15RM over the course of 4 sets.
Then add weight for a 12RM and again for a 9RM.
Do one set every three minutes or faster.

290422 PERJANTAI

3 x Snatch waves
1. 3 snatch @50-70%
2. 2 snatch @60-80%
3. 1 snatch @70-90%

300422 LAUANTAI

Partner workout
4 Rounds
in 4minutes time complete:
4 Rounds of
3 power clean
3 front squat
3 shoulder to overhead

4th round is an AMRAP

weights increase each round
40/30
60/45
80/55
100/65

010522 SUNNUNTAI

HERO WOD

Barbara Ann:
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-unders

Rest 3 min between rounds.