080925 MAANANTAI
For time w/ partner
4 rounds
10 power snatch 60/42,5
20 box over jump 75/60
30 toes to bar
40 wallball 20/14
split reps
090925 TIISTAI
Tempo back squat (32×1)
5 x 5 @70% of 10RM (from previous week)
Every 2min for 4 rounds
1. 10+10 bulgarian squat
2. 10 russian swing & 20m+20m one arm farmers walk 32/24
3. 10-15 russian twist 20/14 + 20 back extension
090925 TIISTAI
ENGINE WOD
2 rounds
5min AMRAP: 12 cal bike/echo bike +
16 reverse lunge w/ db 22.5/15
5min AMRAP: sled push (you go, I go)
5min AMRAP: 12 cal ski + 16 box step ups w/ db 22.5/15
5min AMRAP farmers walk (you go, I go)
100925 KESKIVIIKKO
Every 3min for 4 rounds
A.
10 db bench press 25's/17.5's
set of strict pull-ups (target 6-12)
B.
500/450m row
110925 TORSTAI
3 sets of each:
1. 5 press snatch balance
2. 3 heaving snatch balance
3. 2 snatch balance
4. 1 snatch balance + 1 overhead squat
1 set every 2min
30 snatch grip barbell row & 30 barbell rollout
110925 TORSTAI
STRENGTH
Back squat
10 – 8 – 6 – 6 – 6
60% – 65% – 70% – 75% – 80%
Front squat
5 – 5 – 5 – 5
60% – 70% – 75% – 75%
120925 PERJANTAI
OTM 8
1. 8-16 shoulder taps
2. 10-15s hanging l-sit hold
4 rounds
2min AMRAP
12 db one arm hang c&j 22.5/15
8 burpee over db
AMRAP handstand walk / wallwalks
2min REST
130925 LAUANTAI
in teams of 3
30min AMRAP
120-90 cal ski (M 40cal, N 30cal)
90 box step overs w/ db 22.5/15
60 double under for each
split ski calories & box step overs, double unders
can be performed at the same time, each do 60 reps
140925 SUNNUNTAI
HYBRID WOD
For time w/ partner
1k row/ski
(split)
1km run
100 WB 14/10 / 80m Burpee broad jump (split)
1km run
80m Burpee broad jump/ 100 WB 14/10 (split)
1km run
1k row/ski (split)
1km run