Workout for Dec 19, 2018

Ilmoittaudu

Maastaveto 4RM

Find your deadlift 4 RM of the day.

Soutua!

With a partner, for time

4 x 500 m row in turns.

Other partner rows while other partner rests. Both row 4 rounds, together 8 rounds of 500 m.


Workout for Dec 18, 2018

Ilmoittaudu

Kippiä ja lisäpainoleukaa

– Kipping pull up
– Kipping chest to bar
– Double kip (belly to the bar)
– kipping dip

3 x 3 weighted falsegrip pull ups

Push and pull yourself.

For time:

15 Handstand push ups
3 Legless Rope Climbs
12 Handstand push ups
2 Legless Rope Climbs
9 Handstand push ups
1 Legless Rope Climb

Scale 1 legless ropeclimb to 2 with legs or 6 rope ascends. You can also climb as high as you can legless and reach the rest of the rope with legs. Handstand push up can be modified to a box.

On Ramp eka & vika

Aikaa vastaan:
300-400m juoksu (pistejuoksu talvella)

15-12-9
kyykky / punnerrus / rengassoutu

300-400m juoksu (pistejuoksu talvella)


Workout for Dec 17, 2018

Ilmoittaudu

3 x 3-vaiheinen tempaus

3 × 3-position Snatch (pockets, below the knee, from the floor)

“The Horrible Hundred”

Aikaa vastaan:

– 25 maastaveto (N 80kg / M 100kg)
– 25 rinnalleveto+työntö(kyykyn kautta) (N 40kg / M 60kg)
– 25 thruster (N 25kg/ M 35kg)
– 25 valakyykky (N 15kg / M 20kg)

Käytä samaa tankoa koko harjoituksen ajan. Lataa painot siten, että voit nopeasti poistaa kiekkoja seuraavaan liikkeeseen siirryttäessä.


Workout for Dec 15, 2018

Ilmoittaudu

Penkkipunnerrus 3×1

Bench press 3 × 1

Bodybuilding supreme

21-15-9

Barbell biceps curl
Barbell bentover row
Lateral raise

Between each round 1 min weighted L-sit hang . You choose the weights.


Workout for Dec 14, 2018

Ilmoittaudu

Kippiä ja lisäpainoleukaa

– Kipping pull up
– Kipping chest to bar
– Double kip (belly to the bar)
– kipping dip

3 x 3 weighted falsegrip pull ups

Handstand relay race

with your partner in crime, for time

in turns, as a relay
5 rounds 50 DU + 20 m handstand walk

Scale to 25 DU (singles are no reps) + 60 m bear crawl

Other partner rests while other one does the work.


Workout for Dec 13, 2018

Ilmoittaudu

Vauhtipunnerrus *Legendat*

3 x 10 tekniikkaa

Perusjuttuja ennen joulua *Legendat*

Alkuun
200m soutu
3 kierrosta
5 rengassoutua
7 punnerrusta
10 kyykkyä
Loppuun
200m soutua


Workout for Dec 11, 2018

Ilmoittaudu

Mave 5 RM

Deadlift 5 RM of the day

Them burpees

3 rounds for time

40 boxjumps
30 wallball shots (20/14lbs)
20 pistol squats

Every min perform 5 burpees


Workout for Dec 8, 2018

Ilmoittaudu

Kippiä ja lisäpainoleukaa

– Kipping pull up
– Kipping chest to bar
– Double kip (belly to the bar)
– kipping dip

3 x 3 weighted falsegrip pull ups

Rower’s Sisson

20 min AMRAP

Row 1000m

The rest of the time AMRAP of ”Sisson” with a rower:

15-ft rope climb, 1 ascent
5 burpees
200-meter row

If you’ve got a 20-lb. vest or body armor, wear it.

Your score is the rounds of Sisson completed.


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