Maanantai
WOD
Rx
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
*200m run between rounds.
Scaled 1
25-20-15-10-5 reps for time:
Pull-ups
*200m run between rounds.
Scaled 2
20-15-10-5 reps for time:
Jumping pull-ups
*150m run between rounds.
*Cap 15min
Post-workout
8 sets:
:20 hollow rocks
:10 rest
Or
:20 rest
:10 hollow rocks
Tiistai
WOD
Team workout
10-9-8-7-6-5-4-3-2-1
Rx
Deadlift (1,5x bw)
Shoulder to overhead (1x bw)
Squat clean (0,75x bw)
Scaled 1
Deadlift (1,25x bw)
Shoulder to overhead (0,75x bw)
Squat clean (0,5x bw)
Scaled 2
8-7-6-5-4-3-2-1
Deadlift (50/35kg)
Push press (40/27,5kg)
Power clean + front squat (30/20kg)
*Cap 30min
*Use same weights as a team.
*When all members have done their reps, the team proceed.
*Team member can and should help other member with some reps.
Keskiviikko
WOD
Rx
5 rounds:
AMRAP 2:
20 Wallball (9/6)
Max ring muscle-ups
*Rest 2:00 between rounds.
*Aim +1 rep on rings each round.
Scaled 1
5 rounds:
AMRAP 2:
20 Wallball (6/4)
Max jumping ring muscle-up transitions
*Rest 2:00 between rounds.
*Aim +3 rep on rings each round.
Scaled 2
5 rounds:
AMRAP 2:
14 Wallball (6/4)
Max foot-assisted ring dips
– Rest 2:00 between rounds.
*Aim +5 rep each round.
Torstai
WOD
Outdoor if weather allows
Rx and Scaled 1
For time with a partner:
225/300-cal row
*One partner rows at a time; trade off as desired.
*Non-rowing partner must accumulate :30 plank hold with each transition. Advanced athletes may scale it up to handstandhold
Scaled 2
Same but
150/200-cal row
Perjantai
WOD
Outdoor if weather allows
15min amrap
Rx
50m Sandbag carry
15 Box jump
15 Abmat sit-up
15min amrap
Scaled
50m kb carry
12 Box step up
12 Abmat sit-up
Cooldown:
1mile jog
or
1k jog
or
800m jog/walk
Lauantai
Pre-workout
Every 2:00 for 10:00:
Rx & S1
1 power snatch
1 hang squat snatch
Scaled 2
2 hang power snatch
1 overhead squat
*Share a bar with a partner.
* Build in load as mechanics allow
5 rounds for time:
Rx
15 hang power snatches (42,5/30 kg)
15 bar-facing burpees
Scaled 1
15 hang power snatches (35/25 kg)
15 bar-facing burpees
Scaled 2
10 hang power snatches (20/15 kg)
10 bar-facing burpees (step or jump)
*Cap 12min
*Hang power snatches in :45-:60 and sets of 5+; light-to-moderate loading.
*Bar-facing burpees in :45-1:15; continuous movement.
Sunnuntai
Omatoimiperuskunto
30-45min fillari.
*Pidä sykkeet sinisellä. Mielummin kierroksia kammista kuin kova vastus.
20-30min kehonhuoltoa päälle