Archive for May, 2012

A) For Reps

Mary

20min AMRAP of,

5 x HSPU

10 x Pistol Squat (alternating)

15 x Kipping Pull-up

Workout Notes:

- Pull-ups will be scaled to Ring Row.

General Notes:

- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.

- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping rope available now! To buy this stuff please contact us!

Thursday 31st May

Posted: May 30, 2012 in Open Gym
Tags: , , ,

Open Gym 16:30-20:30

What to do?

  1. Please, remember to book on our calendar that you are coming!
  2. Make up a workout from Monday, Tuesday or Wednesday.
  3. Do some mobility work.

Coaches will be in the gym to watch, help, nurture and advise as always!

General Notes:

- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.

- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping rope available now! To buy this stuff please contact us!

A) For Time

40m x Run

2 x Ring Muscle Up

80m x Run

4 x Ring Muscle Up

120m x Run

6 x Ring Muscle Up

160m x Run

8 x Ring Muscle Up .

B) Finisher

Tabata Farmer Carry

Workout Notes:

- Ring Muscle Up will be scaled to Renegade Row + Shoot Through.

General Notes:

- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.

- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping rope available now! To buy this stuff please contact us!

A) For Load

Squat Clean Barbell (from hang)

5-5-5-3-3-3-2-2-2

 

Workout Notes:

- In between sets practice clean first pull with light weights.

- Weight should increase every set in this workout.

- Remember that rest periods are important. As the weight gets heaver, rest for longer. 3-4mins is good.

General Notes:

- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.

- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping rope available now! To buy this stuff please contact us!

A) For Practice and Warm-up

Handstand / Headstand

B) For Reps

3 rounds of

1 minute x Push Press Barbell @ 25kg/40kg

1 minute x Russian Swing Kettlebell @ 16kg/24kg

1 minute x Box Jump @ 51cm/61cm

1 minute x Wall Ball @ 6kg/10kg

1 minute x Rest

 

Workout Notes:

- No rest between exercises, so you must rotate quickly. The rest is at the end of the round only.

- Score is total reps for the workout.

General Notes:

- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.

- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping rope available now! To buy this stuff please contact us!

Sunday 27th May

Posted: May 26, 2012 in Rest Day
Tags: , , ,

Rest day.

Sleep in and enjoy the company of your friends!

A) For Load

Push Press Barbell. 5,5,5,3,3,3,2,2,2

 

Workout Notes:

- Perform a set of V-outs between each set of Push Press.

- Weight should increase every set in this workout.

- Remember that rest periods are important. As the weight gets heaver, rest for longer 3-4mins is good.

General Notes:

- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.

- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping ropes coming soon! To buy this stuff please contact us!