Viikon Wodit
Maanantai
-
WOD
Power clean & push jerk practice
Every 2min for 12min
5 unbroken sets of power clean & jerk
BASIC-WOD
Hang power clean & push press practice
Every 2min for 12min
5 hang power clean & shoulder to overhead
ENDURANCE
40min
1min kb hang clean & jerk
1min Lunge steps (with slamball)
1min Sit-up
1min Squat with slamball
1min Slamball throw
1min V-up
1min Rest
*keep working whole 60sek at the time
*fast change to next movement
*There is a rest round for drinkin water
Tiistai
-
WOD
Find back squat 1 rep max
(week 0 / 14)
Find weight that allows you to have:
- Full range of motion
- Good form
- Good mechanics
For time:
25 Ghd sit-up
25 Box jump
25 Wallball
Cap 5min
BASIC-WOD
Find back squat 3 rep max
Find weight that allows you to have:
- Full range of motion
- Good form
- Good mechanics
For time:
25 V-up
25 Box step up
25 Wallball
Cap 6min
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
-
WOD
Pull-up kipping practice
20min amrap
400m run
Max pull-ups (unbroken set)
BASIC-WOD
20min amrap
200m run
Max set of ring row
Voimistelu
Voikka voimaa
OTM x 16
30sek Hanstand on wall
20sek Chin over bar hang
10sek Support hold on rings
5sek L-sit on box / parallettes
18min
30sek on / 30sek off
Hollow rock
Plank (vaativa asento)
Shoulder taps on wall
Superman rock
Superman hold
Wallwalk with out feet touching to ground
Endurance
Maanantain tai torstain endu
Torstai
-
9.30 Huolto
16.00 Painonnosto
17.00 Huolto
18.15 Endurance
19.15 Huolto
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Endurance
For time:
50 Wallball
50 Box over jump
200m lunge walk
800m Run
200m lunge walk
50 Box over jump
50 Wallball
(done 9.6.2022)
Perjantai
-
WOD
6min amrap
6m Handstanwalk
6 jump over whole box (60/50)
6min rest
6min amrap
6 Toes to bar
6 burpee to target
6min rest
6min amrap
6 parallette hspu
6 pistol squat
BASIC-WOD
6min amrap
6m weelbarrowwalk
6 box over jump
6min rest
6min amrap
6 Knee raise
6 burpee to target
6min rest
6min amrap
6 2db push press
6 2db (suitcase) lunge steps
Lauantai
-
9.00 Wod
10.00 Wod
11.00 Wod
WOD
Kelivaruksella kesä klassikko
Kelkkaa ja kuulaa tarjolla jos keli vaan sallii. (keskiviikkon sää ennusteen stekkaus)
Sunnuntai
-
Omatoimiperuskunto
10-15min soutu
2-3 kierrosta:
20 Kasakkakyykky
20 Sit-up
10-15min fillari
2-3 kierrosta:
20 Russian twist (kiekko tai pallo tähän)
20 box step up (pallo olalla)
10-15min hiihto
2-3kierrosta:
10+10 yhden jalan lantionnosto
20 Supermanrock