WOD lauantai 10.12.2022

WOD lauantai klo 11 Every 3 minutes for 5 sets: 6-8/side barbell rear foot elevated split squat @ RPE 6-8 – Start moderate, build weight or reps- 30-25-20-15 reps for time: KB swings 32/24 kg Ski calories —- Hard routine klo 9.30 Bootcamp klo 10 Muscle ja...

WOD perjantai 9.12.2022

WOD perjantai WOD klo 9.30 ja 17 15 min AMRAP w/ a partner: 20 ground to overhead 40/30 kg 30 wall balls 20 T2B Accessory: 4 supersets: 15+15 single arm DB skull crushers max reps barbell bicep curls – rest 60 s between sets- — Kehonhuolto klo 10.30 Muscle...

WOD torstai 8.12.2022

Endurance torstai klo 9.30 (startti), 16, 17 ja 18 8 rounds for consistency: 25 cal run or 500/400 m row 30 s rest 2 min amrap: 10 box jump step downs, 10 push ups, max sit ups 30 s rest ——- Muscle ja power (core) klo 11 / 17.30 / 18.30 Kehonhuolto klo...

WOD keskiviikko 7.12.2022

WOD keskiviikko klo 9.30, 16, 17 ja 18: Every 2,5 min for 5 sets: 5 back squats – Start @ 60%, build to RPE 9 in 5 sets 12 min AMRAP: 300/250 m row 6 burpee box overs 24/20’’ Max reps strict pull ups (one unbroken set each round) – 30 s rest between...

WOD tiistai 6.12.2022

WOD tiistai klo 9.30 ja 17 Eazy: 15 min to find 1RM bench press “Modified Linda” 10-9-8-7-6-5-4-3-2-1 for time: Deadlift Knee / box / bar push ups KB clean and jerks 12/8 kg Kuntoilija: 15 min to find 1RM bench press “Modified Linda” 10-9-8-7-6-5-4-3-2-1 for time:...

Pikkujoulut 10.12.

Vilinää vilskettä helinää helskettä Pikkujoulukisat ja pikkujoulut järjestetään lauantaina 10.12. Pikkujoulukisat alkavat klo 10.00 Soriksella. Kisapaikat ovat jo täynnä, mutta Laurille voi ilmoittautua tuomaroimaan kisasuorituksia. Kisoissa on kolme lajia ja kisat...

WOD maanantai 5.12.2022

WOD maanantai klo 9.30, 16, 17 ja 18 EMOM for 30 minutes (5 rounds): 1) 8-16 cal row 2) max ring rows 3) rest 4) 8-16 cal bike 5) max DB man makers (power clean variation) 6) rest Accessory: 3 supersets: 15 DB bicep curls max reps diamond push ups – Rest 60 s...

WOD sunnuntai 4.12.2022

Endurance sunnuntai klo 12 ja 14 Every 12 minutes x 3 sets: 60/50 cal row 40 box jump overs 30 single DB shoulder to overhead 20 pistol squats 10 pull ups — Muscle and power klo 13 ja 15 Eazy klo 11 Kehonhuolto klo...

WOD lauantai 3.12.2022

WOD lauantai klo 11 Every 3 minutes for 5 sets: 6-8/side barbell rear foot elevated split squat @ RPE 6-8 – Start moderate, build weight or reps- 30-25-20-15 reps for time: KB swings 32/24 kg Ski calories —- Hard routine klo 9.30 Bootcamp klo 10 Muscle ja...

WOD perjantai 2.12.2022

WOD perjantai WOD klo 9.30 ja 17 15 min AMRAP w/ a partner: 20 ground to overhead 40/30 kg 30 wall balls 20 T2B Accessory: 4 supersets: 15+15 single arm DB skull crushers max reps barbell bicep curls – rest 60 s between sets- — Kehonhuolto klo 10.30 Muscle...