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WOD

 

WORKOUT

 

3 ROUNDS FOR QUALITY & SWEAT

 

A) 4:00 Sled Drag & Pull For Max Range (Forward & Backwards)

B) 4:00 Alternating For Max Time in Farmers Walk, Kettlebell Front Rack Carry & Overhead Carry*

C) 4:00 Ski, Row or Bike For Meters (Moderate Pace)

 

Alternating A) + B) + C) for 3 Rounds Total.

 

*Pick a Weight & Range that allows You to transition between the three different Positions smoothly.

 

(No Measure)


CONDITION WOD

 

WORKOUT

 

EMOM x 24 MINUTES

 

MIN 1 – 10-15  Burpee Box Jump Over

MIN 2 – 16-20 DBL DB Snatch

MIN 3 – 7-12 DB Deficit Push-Up

MIN 3 – Rest

 

Scale: KB American Swing x20 Reps & Kneeling DB Deficit Push-Up

WOD

 

STRENGTH

 

ON A 15:00 RUNNING CLOCK…

 

10-6-3-6-10

 

Deadlift

 

Wave Loading. Start Moderate and Build up in Weight Each Set on the “Second Wave” compared to the “First Wave”.

 

(Score is Weight)

 

WORKOUT

 

“DEATH BY”

 

Dumbbell/Kettlebell Goblet Cyclist Squat* (55/35lbs or 24/16kg)

 

MIN 1 – 2 Dumbbell/Kettlebell Goblet Cyclist Squat

MIN 2 – 4 Dumbbell/Kettlebell Goblet Cyclist Squat

MIN 3 – 6 Dumbbell/Kettlebell Goblet Cyclist Squat

MIN 4 – 8 Dumbbell/Kettlebell Goblet Cyclist Squat

MIN 5 – 10 Dumbbell/Kettlebell Goblet Cyclist Squat

.

.

.

MIN 12 – 24 Dumbbell/Kettlebell Goblet Cyclist Squat

 

*Dumbbell/Kettlebell Goblet Cyclist Squat performed Heels elevated on a Plate and as Deep as Possible.

 

(Score is Rounds + Reps Completed)


BASICS WOD

 

STRENGTH

 

3-3-3

 

Push Press

 

WORKOUT

 

IN TEAMS OF 2…

 

FOR TIME

 

1000m/900m Row

40 Push Press (95/75)|(75/55)

40 Pull-Up*

40 Alternating Plate Overhead Lunge Step (20/10kg)|(10/5kg)

 

*Scale to 60 Jumping Pull-Up

 

Switch Every 10 Repetitions Each Movement (5-10 Repetitions in Pull-Ups)

 

Time Cap: 15 MINUTES

WOD

 

SKILL

 

Power Clean

 

ON A 10:00 RUNNING CLOCK…

 

5-3 Power Clean

 

Build up in Weight as Technique allows or Focus on Good Reps with the same Weight.

 

Focus on Starting Position, Controlled First Pull from the floor, Keeping the Bar close for Hip Contact, Front Rack on the Catch Position & Resetting between Reps.

 

WORKOUT PREP

 

05:00 Touch And Go Barbell Cycling Movement Demo & Warm-Up Sets

 

WORKOUT

 

EMOM x 5 MINUTES

 

5 Touch And Go Power Clean (135/95)|(95/65)

 

-Rest and Reload* 1:00-

 

EMOM x 5 MINUTES

 

5 Touch And Go Power Clean (155/115)|(115/95)

 

-Rest and Reload* 1:00-

 

EMOM x 5 MINUTES

 

5 Touch And Go Power Clean (185/135)|(135/115)

 

*Athlete Option to add Weight as Technique allows.

Focus on hitting +65 Successful Reps from the 75 Total Repetitions.


CONDITION WOD

 

WORKOUT

 

5  ROUNDS FOR TIME

 

500m Run, Ski, Bike or Row

21 Kettlebell American Swings 24/16 kg

15 Ring Rows or 10 Pull-Up

9 Burpees to Plate

 

-25:00 Hard Cap-

WOD

 

STRENGTH

 

ON A 15:00 RUNNING CLOCK…

 

4 SUPERSETS FOR WEIGHT

 

8 Push Press

8 Tempo Barbell Bent-Over Row (1121)

 

-Rest as needed between Supersets-

 

Start Moderate and Build up to Moderate-Heavy.

 

(Score is Weight)

 

WORKOUT

 

FOR QUALITY “NOT FOR TIME”

 

5 ROUNDS

 

8 Dumbbell Renegade Row

10 Controlled Ring Row

250m Row

 

(No Measure)


BASICS WOD

 

STRENGTH

 

ON A 05:00 RUNNING CLOCK…

 

5 Power Snatch

 

*Build up in Weight towards the Workout Weight.

 

WORKOUT PREP

 

Lift Every :10 for 10 Total Repetitions

 

1 Power Snatch @Workout Weight

 

BENCHMARK WORKOUT

 

“ISABEL”

 

FOR TIME

 

30 Snatch (135/95)

 

Time Cap: 5 MINUTES

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TULEVAN VIIKON OHJELMOINTIPOHJA (VKO 31)

MAANANTAI

 

WOD: Push & Pull SUPERSETS & FOR QUALITY “NOT FOR TIME” Workout (Incl. Dumbbell Renegade Row, Ring Row, Row)

BASICS: Power Snatch Strength & Benchmark Workout “ISABEL” (Incl. Snatch)

 

TIISTAI

 

WOD: Power Clean Skill  & 3 x EMOM x 5 Minutes (Incl. TNG Power Clean)

CONDITION: For Time Workout (Incl. Run, Ski, Bike or Row, Kettlebell American Swings, Ring Rows or 10 Pull-Up, Burpees to Plate)

 

KESKIVIIKKO

 

WOD: Deadlift Strength & “DEATH BY” Workout (Incl. Dumbbell/Kettlebell Goblet Cyclist Squat)

BASICS: Push Press Strength & For Time Workout IN TEAMS OF 2… (Incl. Row, Push Press, Pull-Up, Alt. Plate OH Lunge Step)

 

TORSTAI

 

WOD:

3 ROUNDS FOR QUALITY & SWEAT (Incl. Sled Drag & Pull, Farmers Walk, KB Front Rack Carry & OH Carry, Ski, Row or Bike For Meters)

CONDITION: EMOM 24′ (Incl. Burpee Box Jump Over, DBL DB Snatch, DB Deficit Push-Up)

 

 

PERJANTAI 

 

WOD: 1-Rep Strict Press & For Time Workout (Incl. Rope Climb, Barbell Ground to Overhead, Row or Ski)

 

 

LAUANTAI

 

CONDITION: Partner Workout AMRAP 20′ (Incl. Run, Row or Ski) + Finisher (Incl. Russian KB Swing, Superman Hold, V-Up or Tuck-Up, Hollow Hold)

CONDITION WOD

 

WORKOUT

 

EMOM x 28 MINUTES

 

MIN 1 – 15/12 Cal. Bike (Assault/Echo) or Row

MIN 2 – 15 Burpees (0:50)

MIN 3 – 25 Russian KBS

MIN 4 – Rest

WOD

 

STRENGTH

 

ON A 15:00 RUNNING CLOCK…

 

4 SUPERSETS FOR WEIGHT & QUALITY

 

10 Dumbbell/Kettlebell Floor Press (AHAP)

15 Hollow Rock

 

-Rest 1:30 between Sets-

 

Build up in Floor Press Weight and Focus on Quality Movement in Hollow Rock.

 

(Score is Weight)

 

WORKOUT

 

FOR TIME

 

3 ROUNDS

 

6/6 Single Arm Kettlebell Snatch (24/16)

15 Hand Release Push-Up

50 Double Under or 50 Plate Hop

 

(Score is Time)

WOD

 

WORKOUT

 

EMOM x 35 MINUTES FOR QUALITY

 

MIN 1 – 12 Weighted Sit-Up

MIN 2 – 12 Box Jump (75/60)

MIN 3 – 12 Slam Ball (Heavy)

MIN 4 – 12/9 Cal Echo or Assault Bike

MIN 5 – Rest

 

(No Measure)


CONDITION WOD

 

WORKOUT

 

ON A 18:00 RUNNING CLOCK…

5-10-15-20-25-30-etc.

 

Row, Ski or Bike Cal @Moderate Pace

Single Arm DB Thruster (45-35/25-15)

American KB Swing (LIGHT) (16/12)

 

Advanced Athletes: DBL DB Thruster (LIGHT)

 

FINISHER

 

ON A 07:00 RUNNING CLOCK…

 

3 SETS FOR QUALITY

 

30 Russian Twists

10/10 Side Hip Raises

1:00 Glute Bridge Hold

WOD

 

STRENGTH

 

ON A 15:00 RUNNING CLOCK…

 

8-8-8-8

 

Back Squat

 

-Rest as needed between Sets-

 

Build up in Weight. First Sets @2-3 RIR, Last Sets @1-2 RIR.

 

(Score is Weight)

 

Immediately Into…

 

ACCESSORY

 

ON A 10:00 RUNNING CLOCK…

 

3 SETS

 

6/6 Single Leg Tempo Romanian Deadlift (31X1)

 

-Rest as needed between Sets-

 

(Score is Weight)

 

WORKOUT

 

FOR TIME

 

1000m Ski

 

(Score is Time)


BASICS WOD

 

STRENGTH

 

3-3-3

 

Tempo Deadlift (21X1)

 

WORKOUT

 

3 SETS FOR QUALITY

 

10/10 Kettlebell Single Legged Romanian Deadlift

20-30 Russian Kettlebell Swing

15-20 Hollow/Tuck Rock

 

-Rest as needed between Sets-

WOD

 

STRENGTH

 

ON A 12:00 RUNNING CLOCK…

 

3 SUPERSETS FOR WEIGHT

 

5 Strict Press

8-5 Chin-Up (Weighted Option)

 

-Rest as needed between Supersets-

 

Build up in Weight. Last Superset should feel Heavy.

 

(Score is Weight)

 

WORKOUT

 

FOR TIME

 

5 ROUNDS

 

10 Double Dumbbell/Kettlebell Push-Press (55/35lbs)

12 Burpee

1 Legless Rope Climb or 2 Rope Climb or 4 ‘Beginner’ Rope Climb

 

(Score is Time)


CONDITION WOD

 

WORKOUT

 

AMRAP x 6 MINUTES

 

15 Slam Balls

10 Wall Balls

 

-Rest 1:30-

 

AMRAP x  6 MINUTES

 

20 Alt. Slam Ball Lunges

20 Med Ball Russian Twists

10 Burpee

 

-Rest 1:30-

 

AMRAP x 6 MINUTES

 

15 Slam Balls

10 Wall Balls

 

-Rest 1:30-

 

AMRAP x  6 MINUTES

 

20 Alt. Slam Ball Lunges

20 Med Ball Russian Twists

10 Burpee

WOD

 

STRENGTH

 

EMOM x 12 MINUTES

 

2 Squat Snatch or 2 Power Snatch + Overhead Squat

 

Focus on Technique. Start Light and Build up in Weight as the Technique allows.

 

(Score is Weight)

 

WORKOUT

 

AMRAP x 12 MINUTES

 

30 Power Snatch (115/75)|(95/55)

20 Wall Ball

200m Run

 

(Score is Rounds + Reps)


BASICS WOD

 

SKILL

 

Power Clean

 

ON A 08:00 RUNNING CLOCK…

 

Find a Daily Heavy(ish) 3-Rep Touch And Go Power Clean

 

*Build up in Weight as Technique allows or Focus on Good Reps with lighter Weight.

 

WORKOUT

 

ON A 15:00 RUNNING CLOCK…

 

100 Burpees*

 

*Scale to Up Down

 

Then…

 

3-Rep Max Touch And Go Power Clean in Time Remaining

 

(Score is both Time of the Burpees completed & Weight)