Maanantai
WOD
AMRAP 20:
Rx
15 box jump-overs (60/50 cm)
10 dumbbell snatches (22,5/15kg)
5 handstand push-ups
Scaled 1
15 box jump-overs (60/50 cm)
10 dumbbell snatches (22,5/15kg)
5 hand relase push-up
Scaled 2
12 box step-overs (50/50 cm)
8 dumbbell snatches (15/10kg)
3 hand relase push-up
Tiistai
WOD
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rx:
Rounds 1 and 2
15 toes-to-bars
15 overhead squats (42,5/30 kg)
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups
Scaled 1
Rounds 1 and 2
10 toes-to-bars
10 overhead squats (35/25 kg)
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups
Scaled 2
Rounds 1 and 2
10 sit-ups
10 overhead squats (15/20 kg)
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max ring rows (angled)
*Loading of the barbell should be light. This should allow you to complete your reps unbroken in each set.
*Complete toes-to-bars in 45 seconds or less.
*Athletes should have anywhere from :30-1:00 to perform max reps or calories.
Keskiviikko
WOD
//HEAVY DAY
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean
Result: total load.
*Advanced athletes should go near pr or hit a new one if possible.
*Beginner athletes have a good chance to look for a new 1rep max.
*Front squats from the rack.
*Do this work out with a partner or group of 3.
Torstai
WOD
For time:
Rx
400m run
40 ring dips
30 deadlifts (85/55 kg)
20 double-DB/KB step-ups (22,5-24/15-16 kg) (50/50 cm)
400m run
Scaled 1
400m run
40 jumping ring dips
30 deadlifts (70/47,5 kg)
20 double-DB/KB step-ups (17,5-16/10-12 kg) (50/50 cm)
400m run
Scaled 2
200m run
20 Foot assisted ring dips
20 deadlifts (40/30 kg)
20 step-ups(50/50 cm)
200m run
Cap 15min
*Ring Dips in 3:00 or less
*Light to moderate deadlift
Accessory:
4x 40m sledge sprint with
semi light sledge.
*Rest as needed between sprints.
*Use weight that allows you to “run” in this exercise.
Perjantai
WOD
(Kelly prep.)
15x OTM
Rx
8 Burpee
8 Wallball (9/6kg)
Scaled 1
6 Burpee
6 Wallball (6/4kg)
Scaled 2
4 Down ups
4 Wallball (6/4kg)
*Consistency and stamina-based effort.
*Choose a rep count that allows :10+ to rest each minute.
*Unbroken wall-ball shots.
*If you want to feel nasty, you can go 10+10reps.
Post workout:
Accumulate:
30-50 banded good mornings
Lauantai
WOD
AMRAP 20:
RX
2 rope climbs (4.6 m)
100-m run
40m Sledge drag
100-m run
20 Abmat sit-up
Scaled 1
2 rope climbs (3.6 m)
100-m run
40m Sledge drag
100-m run
20 Abmat sit-up
Scaled 2
2 Lay to up
100-m run
40m Sledge drag
100-m run
12 Abmat sit-up
Sunnuntai
Omatoimiperuskunto
3omin reipas kävely / rento ergo
30min rullaillua / pallottelua / venyttelyä