mennessä Markus M. | huhti 18, 2024 | Workout Of the Day
WOD perjantai WOD klo 9.30 ja 17 4 sets: 5 front squat, RPE 5-6 12-15 DB shoulder press 75 s rest between sets For time: 40 air squats 10 snatches 30 air squats 10 push press 20 air squats 10 overhead squats Barbell: 50/30kg, 9 min time cap 9. Accessory: 3 rounds:...
mennessä Markus M. | huhti 17, 2024 | Workout Of the Day
Endurance torstai klo 9, 16 ja 18 Every 10 min x 4 sets: 20 box step overs 10 + 10 single DB push presses 35/25 lb 30 sit ups 40 cal row, run or bike 8 min time cap. ——- Muscle ja power (core) klo 11 / 17 / 19 Painonnosto (tekniikka) klo 18.15 Eazy klo...
mennessä Markus M. | huhti 16, 2024 | Workout Of the Day
WOD keskiviikko klo 9.30, 16 ja 18: 4 sets: 5 bench press, RPE 5-6 12-15 DB bent over rows 75 s rest between sets EMOM x 12 min 1) C2B x 6-8 2) thruster x 2-4 3) row / ski x 10-16 cal 4) rest Mobility: 2-3 rounds: 2-4 skin the cats 30 s floor angels 10+10 world’s...
mennessä Markus M. | huhti 15, 2024 | Workout Of the Day
WOD tiistai klo 9, 16 ja 18 EMOM x 12 1) box L-sit x 15-30 s 2) pistol squat x 5-7 (per leg) 3) ring push up x 8-10 4) turkish get up x 1-2 (per arm) 18 min AMRAP: 15/12 cal row or bike 10 DB snatches 5+5 DB overhead squats 15/12 cal row or bike 10 DB hang power clean...
mennessä Markus M. | huhti 14, 2024 | Workout Of the Day
WOD maanantai klo 9.30, 16 ja 18 Every 75 s for 8 sets (4 each): A. 5 deadlift, RPE 5-6 B. 5 weighted pull-up, RPE 5-6 For time: 80 box over jump Odd minutes: 1 Rope climb Even minutes: 5 T2B Time cap 10 min. Accessory: 3 rounds: 12 reverse hypers 8+8 lateral box...
mennessä Markus M. | huhti 13, 2024 | Workout Of the Day
Endurance sunnuntai klo 12 2 rounds: 30/25 cal row or ski 25 med ball cleans 9/6 kg 15 HSPU 2 min rest 30/25 cal row or ski 25 med ball cleans 9/6 kg 15 T2B 2 min rest 30/25 cal row or ski 25 med ball cleans 9/6 kg 15 pull ups 2 min rest — Masters klo 10 Eazy...
mennessä Markus M. | huhti 12, 2024 | Workout Of the Day
WOD lauantai klo 11 Every 90 s x 7 sets: power snatch + OHS immediately into: Every 90 s x 7 sets: hang snatch + snatch In teams of 3: 50 partner wall ball 20/14lbs 1000/800 m ski 40 syncro T2B 1000/800 m row 30 partner deadlift 120/90 kg 2000/1600 m bike 20 syncro mb...
mennessä Markus M. | huhti 11, 2024 | Workout Of the Day
WOD perjantai WOD klo 9.30 ja 17 4 sets: 2 bench press, RPE 8-9 5-9 DB bent over rows 3 min rest between sets For time: 9-6-3 power cleans @60/40kg HSPUs 1 min rest 12-9-6 front squat @ 60/40kg pull ups — Kehonhuolto klo 10.30 Muscle ja power (startti) klo 11 /...
mennessä Markus M. | huhti 10, 2024 | Workout Of the Day
Endurance torstai klo 9, 16 ja 18 90 s on / 45 s rest x 15 sets (3 each) A. Row for calories B. 6 wall balls 9/6 kg + 3 pull ups C. Bike or run for meters D. 3 dual DB power clean and jerks 15/10 kg + 6 box jumps 24/20” E. rest ——- Muscle ja power (core)...
mennessä Markus M. | huhti 9, 2024 | Workout Of the Day
WOD keskiviikko klo 9.30, 16 ja 18: 4 sets: 2 front squat, RPE 8-9 4-7 DB shoulder press 3 min rest between sets EMOM x 12 min 1) run / bike 2) single DB box step ups 3) rest ———- Muscle ja power klo 11 (startti) / 17.30 Kehonhuolto klo 10.30 / 19.30...
