WOD perjantai 26.6.2020

WOD perjantai klo 9.30, 17 (myös klo 7 ilmoittautuneille): Back Squat 4 x 8 5 rounds: 1 min on / 1 min off: 10 Heavy KB Swings Max effort jumping lunges ____ Muscle ja power klo 11 / 18 Deadlift 10-10-8-8 reps Bootcamp klo 8 / 16 Kehonhuolto klo...

WOD torstai 25.6.2020

Endurance torstai klo 8, 16 ja 18: 7 rounds: 500 m run or 4 min row/bike 8 DB burpee to deadlift 6 DB power cleans 4 DB split jerk ____ Muscle ja power klo 10 / 17 / 19 core Kehonhuolto klo 9 Painonnosto klo klo 17.30 / 18.30 On ramp klo 20 Bootcamp (ks....

WOD keskiviikko 24.6.2020

WOD keskiviikko klo 9.30, 16 ja 18: Push press 4 x 8 3 rounds, faster each round: 20 Wall balls 12 Pull ups 8 Burpees to target – Rest 90 s between sets- ____ Muscle ja power klo 11 / 20 Chinup 1-2-3-4-5-6-7 Bootcamp klo 8 / 17 / 19 Kehonhuolto klo 9 / 10.30 On...

WOD tiistai 23.6.2020

WOD tiistai klo 9.30, 17 ja 19: Power snatch + hang squat snatch (technical max for the day) Core: 3 sets: 10 Side star plank (left) 10 Side plank rotations (left) 10 Side star plank (right) 10 Side plank rotations (right) – Rest 60 s between sets- Mobility: 3...
WOD maanantai 22.6.2020

WOD maanantai 22.6.2020

WOD maanantai klo 9.30, 16 ja 18: Deadlift 4×8 @ RPE 8 – Rest to full recovery- 3 rounds, faster each round: 10 Box jump overs 12-15 Toes to bar 15/12 Cal row – Alternate full rounds with a partner- ____ Muscle ja power klo 11 / 19.00 Shoulder press...