Workout for Aug 28, 2018

Ilmoittaudu

The Seven

“The Seven” Seven rounds of:

* 7 Handstand push-ups
* 7 thrusters, 135 lbs/95 lbs or 60 kg/42,5 kg
* 7 Knees to elbows
* 7 deadlifts, 245 lbs/165 or 110 kg/75 kg
* 7 burpees
* 7 kettlebell swings, 2 pood/1,5 pood or 32kg/24kg
* 7 pull-ups


Workout for Aug 27, 2018

Ilmoittaudu

Lisäpaino rintatankoon, 5 x 2

Weighted chest to bar, 5 x 2, overhand grip

Team of three

For time, team of three completes 3 rounds the following:

*9 ropeclimbs

One team member climbs the rope, while the other 2 team members stand in farmer carry. Use approximately body weight KBs. Then change until total of 9 rope climbs are completed. (2 x 32 kg / 2 x 24 kgs)

*15 Wall walk (PEP)

One member does some of the PEP, other 2 team members stay in hollow hold. Then change, until 15 PEP are completed.

*21 toes to bars

One member does some of the toes to bars, other 2 team member stay in the bottom of the goblet squat hold. (1 x 32 / 24 kgs)

TC 20 min


Workout for Aug 25, 2018

Ilmoittaudu

Shoulder Press (Wendler Week 1)

5 @ 65%
5 @ 75%
5+ @85%
The % are calculated from 90% of your 1RM!
5+ means AMRAP!

Pressing EMOM

12 min EMOM

Odd: 10 seated shoulder presses, underhand grip (40-50%of 1 RM )
Even: 10 KB Front rack squats (2×32/24kg)


Workout for Aug 24, 2018

Ilmoittaudu

Invictus Back squats

Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat

*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

Vähän hikeä pintaan

3 rounds for time:

15 box jumps
15 burpees


Workout for Aug 22, 2018

Ilmoittaudu

Tall snatch 3×3

Tall snatch 3×3

5 kierrosta laatua: 1 tempaus, 7 tempausvauhtipunnerrusta, 7 valakyykkyä.

5 rounds for qualite:

1 Snatch
7 Snatch push presses
7 Overhead squats

Use 50% of 1RM snatch. The goal is to do the rounds unbroken.


Workout for Aug 21, 2018

Ilmoittaudu

Lisäpainoleuka, 5 x 3

Weighted pull up, underhand grip, 5 x 3.

Aim to use the same (heavy) weight through all the set.

Pitoja

3 rounds

30 sec pull up hold
30 sec ring dip hold at the bottom position of the dip
30 sec ring dip hold at the top position of the dip
30 sec L-sit hold on the box
2 min rest


Workout for Aug 18, 2018

Ilmoittaudu

Työntöyhdistelmä

Clean & Jerk combo

5 x 1 Clean + 1 Front squat + 1 Split Jerk, AHAP

AMRAP for the STRONG

20 min AMRAP

1 power clean
1 push press
1 front rack lunge per leg
1 bar over burpee

increase 1 rep for each round

weigh used 60 / 40 kg.


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