Workout for Jul 23, 2018

Ilmoittaudu

Skin the cat

3 x 3-5 skin the cat

RecoveryWOD

3 rounds

10 bird dogs ( jane fonda )
10 Thoragic extension on a foamroller
2 min easy on assaultbike
400 m run / walk


Workout for Jul 21, 2018

Ilmoittaudu

MURPH

”Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it ”Body Armor”. From here on it will be referred to as ”Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Workout for Jul 20, 2018

Ilmoittaudu

Skills (HSPU Strict/Kipping) 5.

**Skill Practice:**
-HSPU Progg. 1-5
-Kipping HSPU

**Find 3RM Deficit HSPU**

then

5 x 3 @ 90% (approx.)

Ring Work

Skills:
*Support Hold
*Skin the cat

Workout (Work in pairs, one work’s the other rest’s)

8 Round’s for Quality

Easy:

10sec Support Hold
+
3 x Skin the cat

Intermediate:

20 sec Support Hold
+
3 x Skin the cat
+
2 x Muscle Up


Workout for Jul 18, 2018

Ilmoittaudu

Maastaveto ketjuilla 4×1

Deadlift with chains 4×1

Kovaa hommaa

For time

100 m Farmers Carry 2 x 32/24kg

Then 3 rounds
20 burpees
4 power cleans (70/50kg)
6 front squats (70/50 kg)

Then
100m Farmers Carry @ 2 x 32/24kg

You can use a weight vest if you have one!


Workout for Jul 17, 2018

Ilmoittaudu

Vauhtipunnerrus 3×5

Push press 3 × 5

EMOM 12 Thruster + Ropeclimb

12 min EMOM

Odd mins 9 thruster (40/30kg)
Even mins 1-3 rope climbs legless or not


Workout for Jul 14, 2018

Ilmoittaudu

Cooperin testi

12 minuutissa maksimi juoksumatka.

Cooperin testi info

Kellonaika: klo 10-11
Paikka: Tuusulan Urheilukeskus (rata)
Kilpailukuja, 04300 TUUSULA


Workout for Jul 13, 2018

Ilmoittaudu

Maastaveto ketjuilla 3×3

Deadlift with chains 3×3

Lämmittele 70-80% (3RM mave) asti normaalisti. Sen jälkeen lisäpainot ketjuilla.

Tabata Core

Tabata 1.

4 x 20 sec hollow rocks, 10 sec rest, 20 sec supermanrocks, 10 sec rest

2 min rest

Tabata 2.

4 x 20 sec bulgarian lunge (L), 10 sec rest, 20 sec bulgarian lunge (R), 10 sec rest

2 min rest

Tabata 3.

4 x 20 sec russian twist, 10 sec rest, 20 sec L sit hold, 10 sec rest
(scale the Lsit by keeping the but on the floor and only lifting the legs)


Workout for Jul 11, 2018

Ilmoittaudu

Vauhtipunnerrus / tekniikka

Push press technique,

3 x 5

3 kierrosta: 500m soutu, 21 kahvakuulaheilautusta, 12 HSPU

3 rounds for time:

500 m Row
21 Kettlebell swings (24/16kg)
12 Handstand push-ups


Workout for Jul 10, 2018

Ilmoittaudu

1 RM tempaus

Find your 1 RM snatch of the day

Start the snatch from the floor, not from hang. You can either use a power snatch or a squat snatch. Good technique is to use the squat snatch.


post

page

attachment

revision

nav_menu_item

custom_css

customize_changeset

oembed_cache

user_request

rssmi_feed

rssmi_feed_item

slide

portfolio

seminar

workoutoftheday

classes