Endurance & weightlifting torstai 1.9.2016

Torstai Endurance WOD klo 8.30, 10.30, 16, 18 ja 20 10 rounds: 6 HSPU 8 alternating pistol squat 10 weighted sit ups 10/5 kg 300 m run 40 min time cap. —- Kehonhuolto klo 7.30 / 17.15 Painonnosto (tekniikka) 16.30 / 17.30 Painonnosto (treeni) 18.30 Muscle ja power klo...

WOD keskiviikko 31.8.2016

Keskiviikko WOD klo 7.30, 10, 16, 17, 18, 19 Shoulder Press 2 RM + 3 x 2 @ 90% of 2 RM ”The Chief” Max rounds in 3 minutes of: – 3 Power cleans 60/42,5kg – 6 Push-ups – 9 Air Squats Rest 1 minute Repeat for a total of 5 cycles. Start the...

WOD tiistai 30.8.2016

Tiistai WOD klo 8.30, 16, 17, 18, 19 Back Squat 4 RM + 3 x 4 @ 90% of 4 RM 4 rounds for time: 15 m Walking lunge with heavy sandbag or deadball 15 Knees to elbows -—- Bootcamp klo 7.30 / 10 / 16.30 / 20 Kehonhuolto klo 9.30 / 17.30 Muscle ja power klo 11 / 19.30...

WOD maanantai 29.8.2016

Maanantai WOD klo 7.30, 10, 16, 17, 18, 19 EMOMx15: 1 Clean & 2 Jerks (Focus on technique) 9-15-21 for time: Wall Balls 9/6kg Burpees 3 x 15-20 reps Back Extensions with partner —- Kehonhuolto klo 9.30 / 19.15 Bootcamp klo 8.30 / 16.30 / 18.30 Muscle ja Power 11 /...