WOD lauantai 28.1.2023

WOD lauantai klo 11 Every 90 s for 6 sets: Power clean + front squat + jerk – Start @ 40%, build to heavy Every 90 s for 10 sets: A. 6 touch ‘n go deadlifts @ RPE 7-8 B. 6 narrow grip bench presses @ RPE 7-8 3 x 6 min on / 3 min off: A. 1-2-3-4… rope...

WOD perjantai 27.1.2023

WOD perjantai WOD klo 9.30 17 EMOM for 30 minutes: 1) bike @ easy pace 2) 45 s DB renegade rows 3) rest 4) bike @ easy pace 5) max wall balls 20/14 lbs 6) rest — Kehonhuolto klo 10.30 Muscle ja power (startti) klo 11 / 17.30 Bootcamp klo 16 On ramp klo 18.30...

WOD torstai 26.1.2023

Endurance torstai klo 9.30 (startti), 16, 17 ja 18 4 rounds: 3 min row or run for calories 2 min single DB box step-overs (24″/20″) 1 min burpees 2 min rest between rounds. ——- Muscle ja power (core) klo 11 / 17.30 / 18.30 Kehonhuolto klo 10.30 / 19...

WOD keskiviikko 18.1.2023

WOD keskiviikko klo 9.30, 16, 17 ja 18: Build to heavy in 15 min: Dip snatch + hang snatch + snatch Focus on full extension on the hip! 15 min AMRAP: 200 m run 20 m DB walking lunges 10 DB push ups – rest 30 s between sets, aim for consistent round times...

WOD tiistai 24.1.2023

WOD tiistai klo 9, 16 ja 17 Every 90 s for 10 sets: A. 6 back squats @ RPE 7-8 B. 6 strict chin ups @ RPE 7-8 5 min AMRAP: Ski for calories EMOM, including 0:00: 16 single leg V-ups —– Muscle ja power klo 11 / 17.30 / 19 (powerlift) Bootcamp klo 10 / 16.30...

WOD maanantai 23.1.2023

WOD maanantai klo 9.30, 16, 17 ja 18 Skill: HSPU 3 rounds for time: 15 HSPU 30/25 cal row 15 KB swings 32/24 kg Core: Coaches choice —– Muscle ja power klo 11 (startti) / 17.30 Kehonhuolto 10.30 Bootcamp klo 16.30 / 18.30 Eazy klo 19 (startti) On ramp klo...