Workout for Oct 20, 2017

Ilmoittaudu

Valakyykky, 3 x 3

Overhead squat 3 x 3, 65 %

No belt

Lauantai 26.12.2015 – ”Fight Gone Bad”

”Fight Gone Bad”

Three rounds of:

Wall-ball 20/14lb (Reps)
Sumo deadlift high-pull 35/25 kg (Reps)
Box Jump 20″ (Reps)
Push-press 35/25kg (Reps)
Row (Calories)
Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of ”rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Workout for Oct 18, 2017

Ilmoittaudu

kuntoilua porukassa

In teams of four, accumulate

10 K run
10 K row
200 DU
200 hollowrocks
200 box-step ups
200 abmat sit ups
200 bulgarian squats
200 slamball (16/20)

Remember to talk to each others

TG 45 min


Workout for Oct 17, 2017

Ilmoittaudu

Penkkipunnerrus 3×3

Bench press 3 × 3

Lisäpaino rinta tankoon 3×1

Weighted chest-to-bar pull-up 3 x 1

Hartiat leveiksi

3 rounds for quality

20 DB single hand shoulder press, alternate hands 16/24kg
16 renegade rows (16/24)
12 supine ring rows

GymnasticsWod

5 Rounds For Time
– 3 PEP
– 6 Hollow Squat
– 9 Burpees


Workout for Oct 16, 2017

Ilmoittaudu

Takakyykky kumpparilla

Tempo back squat 3 x 6, 70-75 %
Use rubber band around the knees to add stability

Mave ja takareisiliuku

For quality

15-12-9

*1,5 x BW / 65 % Deadlift
*hamstring slide ![](https://cdn.wodconnect.net/uploads/comment_upload/image/5178/bc9e2d1302d27ba6a5942f933e1089aea0a434fd17fd73d2f16eeba006cdf693.jpg)


Workout for Oct 14, 2017

Ilmoittaudu

Valakyykky 5 x 3

Overhead squat, 5 x 3, 80 %

Belt ok

Max paino 12 × askelkyykky käsipainot eturäkissä

Find your 12 RM in front rack DB lunge

Rest 2 min between the each set.


Workout for Oct 13, 2017

Ilmoittaudu

Palauttelua ja olkapääjumppaa

45 m

400 m ergo / run
20 banded pull aparts

400 m ergo / run
10+10 single arm blade push ups

400 m ergo / run
20 supinated blade ring rows

400 m ergo / run
40 hollow rocks

400 m ergo / run
40 superman rocks


Workout for Oct 11, 2017

Ilmoittaudu

30 min penkkiä ja vauhtipunnerrusta

30 min ”AMRAP”

Every odd 2 min max reps BW/70% benchpress
Every even 2 min max reps BW/70% push press (from floor)


Workout for Oct 9, 2017

Ilmoittaudu

Raakatempaus EMOM

12 min EMOM

*2 x power snatch

Start from 60 % , increase the weight for every odd minute, the result its the total weight lifted


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