Siivoamista
Hang clean 5 x 5
Lauantain tankoralli
3 or 4 x 3min amraps / rest 2min between rounds
– 10 power clean 42,5/30kg
– 10 shoulder to overhead
– 10 back squat
Oct 052018
Oct 042018
Rest day
Rest day: Recovery work and mobility
Oct 032018
Down and up
5 x E2MOM
– 7 front squats
– 5-8 pull-ups
Gluteenitonta peruscrossfittia
For time:
15-12-9-6-3 OHS 42,5kg
3-6-9-12-15 bar over burpee
Oct 022018
Pressing and lunging
5 x E2MOM
– 10 barbell presses
– 8+8 dumbbell reverse lunges
Kettlebell extravaganza
12min amrap with a single kettlebell
10 push press L
10 walking lunge
10 push press R
10 walking lunge
10 cal row
Oct 012018
3-position power snatches
7 sets of 3-position power snatches.
From the hips, mid-thigh and from the floor
AB Positive
8 x 1min work/ 30sec rest, alternating between A and B
A) 5 hang snatches + max reps du's
B) 5 hang snatches + max reps pull-ups
Sep 302018
Rest day
Rest day: Recovery work and mobility
Sep 292018
Sep 282018
Front squats
Do 4 sets of 8 reps of front squats.
"Mika Häkkinen"
3 rounds for time
– 7 thrusters 60/40kg
– 14 kb swings 24/16kg
– 250m row
Go fast, like Mika did.
Sep 272018
Rest day
Rest day: Recovery work and mobility
ENDURANCE VKO 39
Parter workout
200 wall ball
200 sit up
100 db snatch 45/35lbs
*every 90sec both do 5 burpee
- You Go I Go, toistot saa jakaa miten haluaa: kun toinen tekee, toinen lepää.
- Molemmat suorittaa aina 5 burpeeta ja vasta kun molemmat tehneet, saa jatkaa.
Sep 262018
What reason is there to be alive, if you can't do the deadlift?
Deadlift a set of 10-8-6-8-10 reps
"Ehkä otin, ehkä en, so not, kunhan wallballit kulkee."
3-4 rounds of max reps unbroken wall balls
Rest as needed between rounds.
