Treeningukava/ WOD

WOD

3 rounds for time:
30 Russian KB swings (16/24 kg)
15 handstand push-ups

Post-workout
Accumulate:
10 KB Turkish get-ups/arm

WOD

AMRAP 12:
5 chest-to-bar pull-ups
25 double-unders
5 front squats (55/85 kg)
25 double-unders

Pre-workout
3 sets:
5 front squats
– Build to workout load or slightly heavier.

WOD

On a 16:00 clock:
0:00-10:00:
Min 1: bike
Min 2: rest
10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead

Post-workout
On a 5:00 clock:
Accumulate as much time as possible in an L-sit.

WOD

AMRAP 20:
30 burpees
20 alternating DB snatches (15/22.5 kg)
100-m double-DB farmers carry (15/22.5 kg)

WOD

Ilusat naistepäeva meie tublidele ja tugevatele naistele!

Boxis ikka tiimikas kell 10:00!

WOD

AMRAP 8:
8 box jumps (51/61 cm)
1 rope climb (4.6/4.6 m)

Post-workout
3 sets:
:30 V-ups
1:00 rest

WOD

For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load.

Post-workout
On an 8:00 clock:
Row, bike, or ski

WOD

Nancy

5 rounds for time:
400-m run
15 overhead squats (29/43 kg)

WOD

For time:
21-18-15-12-9-6-3
Deadlifts (35/50 kg)
– Complete 2 wall walks after each set.

Post-workout
200-meter single-arm kettlebell front-rack carry
– Switch arms as needed.

WOD

On a 10:00 clock:
50 wall-ball shots (6/9 kg) (2.7/3 m)
50/60-cal air bike
Max single-DB box step-ups (51/51 cm) (15/22.5 kg)