200125 MAANANTAI
5 min AMRAP
1-2-3-4-5… +1 strict pull-up
3-6-9-12-15… +3 v-up
200125 MAANANTAI
4 rounds
2,5min AMRAP
15/12 cal ski
9 pushpress 50/35
AMRAP wallwalk
2,5min REST
210125 TIISTAI
Front squat
Find 1RM
(Narrow Stance Back Squat
3 x 20 @40% of your 1RM BS
Rest for 2 min
3-4 sets of:
5-8 hamstring curls in rings
10 sec nordic hold)
220125 KESKIVIIKKO
Dumbbell Bench Press
Build to a 13RM over the course of 4 sets.
Then add weight for a 10RM.
Every 3min or faster
(result 1: 13rm, result 2: 10rm)
220125 KESKIVIIKKO
Close Grip Bench Press
3 sets of max unbroken reps @65% of your 1RM bench press.
Rest 90 seconds
220125 KESKIVIIKKO
DB Strict Press
4 sets of +4 reps @85% of your 1RM strict press.
Every 3min or faster
230125 TORSTAI
5 power clean (tng) @60-70% 1rm pc
1min rest
OTM 5
3 power clean (tng) @75-80% 1rm pc
1min rest
OTM 5
2 power clean (tng) @85% 1rm pc
3 rounds for quality
10 barbell sit-up
10+10 barbell side bends
20 back extension
230125 TORSTAI
VOIMA-TUNTI
EMOM, TEMPO
On the minute for 12 minutes (alternate between A and B):
A. 10 pendlay rows @60% of your 12RM pendlay rows from week 1
B. 5 bent over db rows (each arm) @70% of your 12RM bent over
db rows from week 1
Romanian Deadlift
1-10 unbroken reps at 80% of your 5RM from week 1.
30 sec rest between sets of 1-5 reps.
60 sec rest between sets of 6-10 reps.
Rest as little as possible between sets.
240125 PERJANTAI
Every 6min for 4 rounds
30/24 cal row
20 toes to bar
10 overhead squat 60/40
*each round for time, result is slowest time
250125 LAUANTAI
For time
50 box step over w/ db 22.5/15
50 db hang snatch 22.5/15
50 burpee over db
50 db hang squat clean 22.5/15
50 burpee over db
50 db hang snatch 22.5/15
50 box step over w/ db 22.5/15
260125 SUNNUNTAI
BENCHMARK-WOD
"Karabel"
10 rounds
3 power snatch 60/42,5
15 wallball 20/14