mennessä Markus M. | touko 3, 2024 | Workout Of the Day
WOD lauantai klo 11 Every 4 min x 4 sets: 4 squat cleans + 4 jerks ”Isabel” For time: 30 snatch @ 60/42,5kg -time cap 8 min Rest 4 min ”Marguerita” For time: 50 Burpee Accessory: 3 rounds: 15 barbell bicep curl 20 s dead hang 25 s partner box...
mennessä Markus M. | touko 2, 2024 | Workout Of the Day
WOD perjantai WOD klo 9.30 ja 17 4 sets: Pull up x 8 @ RPE 7-8 Strict HSPU x 6-8 Rest 2 min between sets EMOM x 9 1) double unders x 50 s 2) pistol squat x 6-8 (per leg) 3) Box L-sit x 20-35 s Mobility: 3 rounds 8 + 15 s body weight leg extension + stretch (use band)...
mennessä Markus M. | touko 1, 2024 | Workout Of the Day
Endurance torstai klo 9, 16, 17 ja 18 Every 4 min x 10 sets: 15/12 cal row or bike 3 DB devils presses 6 DB push presses 9 T2B (odd rounds) / pull ups (even rounds ——- Muscle ja power (core) klo 11 / 17.30 / 18.30 Painonnosto (tekniikka) klo 18.15 Eazy klo...
mennessä Markus M. | huhti 30, 2024 | Workout Of the Day
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mennessä Markus M. | huhti 29, 2024 | Workout Of the Day
WOD tiistai klo 9 Gymnastic EMOM x 12 1) rope climb x 2-3 2) bar muscle up / pull up x 3-5 3) inverted burpee x4-6 20 min AMRAP: 10 deadlifts 5+5 KB snatch 15 lateral bar jumps 1 min rest 5 cleans 10+10 KB swings 15 v-ups 1 min rest Barbell 60/40 kg, increase weight...
mennessä Markus M. | huhti 28, 2024 | Workout Of the Day
WOD maanantai klo 9.30, 16 ja 18 Every 3 min x 4 sets: 8 back squats @RPE 8-9 For time: 27-21-15 thrusters lateral burpee box jump-overs Barbell 20/15kg, 8 min time cap. Mobility: 3 rounds: 5+5 half kneeling thoracic rotation 30 s butchers block stretch —–...
mennessä Markus M. | huhti 27, 2024 | Workout Of the Day
Endurance sunnuntai klo 12 40 min amrap: 40/30 cal row or ski 30 deadlifts 50/35 kg 25 box jumps 24/20” 20 push ups 10 pull ups — Masters klo 10 Eazy klo 10/ 11 (startti) Kehonhuolto klo 13 Painonnosto (tekniikka) klo...
mennessä Markus M. | huhti 26, 2024 | Workout Of the Day
WOD lauantai klo 11 In 20 min find: Front squat 1 RM then: 3 sets: 12 alternating DB Arnold presses 12 KB gorilla rows 1 min rest between sets. In teams of 4 amrap for 20 min: 5+5 team syncro DB snatch (22,5/15 kg) 30+30 m partner KB farmer’s carry 5+5+5+5...
mennessä Markus M. | huhti 25, 2024 | Workout Of the Day
WOD perjantai WOD klo 9.30 ja 17 Build to challenging in 15 min: Snatch pull + high hang snatch + power snatch then: In 15 min find: Weighted pull up 1 RM EMOM x 9 min 1) (legless) rope climb x 1-2 2) bike or run x 10-16 cal 3) v-ups x 12-18 — Kehonhuolto klo...
mennessä Markus M. | huhti 24, 2024 | Workout Of the Day
Endurance torstai klo 9, 16 ja 18 Mixed intervals at consistent pace: 8 min amrap: 400 m row 20 air squats 10 hollow to arch rolls rest 4 minutes 8 min amrap: 500/400 m bike 3 wall walks 2 rope climbs rest 4 minutes 8 min amrap: 30 double unders 10 med ball cleans 9/6...
