Overhead squat 3×1
Good morning 3×10
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12min AMRAP:
- 20 box jumps (60/50cm)
- 12 overhead lunges, left arm (24/16kg)
- 12 overhead lunges, right arm (24/16kg)
Sep 292011
Sep 082011
Floor press 3×5
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12 min AMRAP:
- 1 pull-up
- 10 m sprint
- 1 push-up
- 10 m sprint
- 2 pull-ups
- 10 m sprint
- 2 push-ups
- 10 m sprint
- 3 pull-ups
- 10 m sprint
- 3 push-ups
- 10 m sprint
…
Keep adding one rep on each round.
Aug 202011
Painonnostoseminaari klo 10-16. WODit klo 16 ja 17.
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Deadlift 3×5
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3 rounds for time:
- 15 x pull-up
- 10 x hang power clean (70/50kg)
- 5 x thruster (70/50kg)
Aug 192011
WODit klo 11 ja 12. Avajaiset klo 14:00. Tervetuloa kaikki lajista kiinnostuneet.
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Handstand / walking handstand progressions
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For time:
50 x kettlebell swing (32/24kg)
2 x handstand push-up
40 x KB swing
4 x HSPU
30 x KB swing
6 x HSPU
20 x KB swing
8 x HSPU
10 x KB swing
10 x HSPU
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On Ramp -kurssilaiset opettavat heti salilla opittuja taitoja nuorille atleeteille. Tässä yksi todiste:
Aug 162011
Front squat 3×5
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12 min AMRAP:
1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats), 1 deadlift (use 80% of 1RM)
1 round of Cindy, 2 deadlifts
1 round of Cindy, 3 deadlifts
1 round of Cindy, 4 deadlifts
… then go on to 1 round of Cindy and 5 deadlifts, 1 and 6, 1 and 7 and so on.
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Back Extension 2 x max reps
Aug 152011
Weighted pull-up 3×5
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Front lever 3 x max hold
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3 rounds for time:
- 400 m run
- 15 pull-ups
- 50 sit-ups
- 15 pull-ups
Aug 142011
3-position clean (high hang, knee, floor) + 2 jerks x 5
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“Freddy’s Revenge”
5 rounds for time:
- 5 x shoulder to overhead anyhow, 85 kg / 75% of 1RM. Using rack is allowed.
- 10 x burpee
Aug 122011
Deadlift 3×3
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10-9-8-7-6-5-4-3-2-1
- Deadlift 100/70kg
- Burpee (jump over the bar)
Aug 112011
Floor press 3×5
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21-15-9
- strict pull-up
- knees to elbows
- push-up (hand release at the bottom)
Aug 102011
Sali auki tänään klo 7:00-8:00, klo 10:00-12:00 ja 17:00-19:30.
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Practice handstand walking.
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For time:
1000m row
200 reps of your choice. You choose the movements.
100 Abmat sit-ups
50 back extensions