WOD maanantai 2.8.2021

WOD maanantai klo 7, 9.30, 16, 17 ja 18 Every 90 s for 10 sets: Clean pull + Power Clean – Start light, build to heavy- 3 rounds for time: 30-20-10: Row for calories KB Swings 32/24 kg —– Muscle ja power klo 11 / 19 Kehonhuolto 10.30 Bootcamp klo...

WOD sunnuntai 1.8.2021

Endurance sunnuntai klo 12 “Hidalgo” For time: 2 mile run 2 minutes rest 20 squat cleans (60/43 kg) 20 box jumps (24/20”) 20 overhead walking lunges (20/10 kg plate) 20 box jumps (24/20”) 20 squat cleans (60/43 kg) 2 minutes rest 2 mile run — Muscle ja power klo...

WOD lauantai 31.7.2021

WOD lauantai klo 11: “Nancy” 5 rounds for time: 400 m run 15 overhead squats 42,5/30 kg Mobility: 3 sets: 5+5 squat thoracic rotations 5+5 quadruped shoulder CARs 5+5 lateral box step ups – Slow and controlled! — Muscle ja power (powerlift) klo 12 Bootcamp...

WOD perjantai 30.7.2021

WOD perjantai klo 7, 9.30, ja 17 A. bench press 6 x 6 B. bent over row 6 x 6 – New set every 90 s, alternate movements, @ RPE 8- 3 rounds, faster each round: 20 alternating DB hang clean and jerks 10 burpee box jumps 24/20’’ – Rest 30 s between sets-...

WOD torstai 29.7.2021

Endurance torstai klo 8.30, 17 ja 18 5 rounds for time: 800 m run 20 m plate overhead walking lunges 15/10 kg 10 pull ups ——- Muscle ja power (core) klo 9.30 / 16 / 17.30 Kehonhuolto klo 10.30 / 19 Painonnosto klo 18.15 (tekniikka) / 19.15 (training) Eazy...

WOD keskiviikko 28.7.2021

WOD keskiviikko klo 9.30, 17 ja 18: Every 90 s for 8 sets: Clean + front squat + jerk – Start light, build to heavy! Deficit deadlift 6 x 4 – Rest to full recovery, @ RPE 7- ———- Muscle ja power klo 11 / 18.30 Kehonhuolto klo 10.30...