Viikon Wodit
Maanantai
-
WOD
Strength:
5-5-5-5
Strict pull-up (myötäote)*2min
Metcon
8x OTM
RX
3 Bar muscle-up
10 Hand release push-upScaled 1
3 Jumping bar muscle-up
7 Hand release push-up
Scaled 2
5 Jumping chest to bar
5 Hand release push-up from knees
BASIC-WOD
Strength:
3-3-3-3
Assisted pull-up or low bar pull-up*2min
Metcon
OTM x8
5 Jumping chest to bar
5 Hand release push-up from kneesEndurance
2x
4min
12 Air Squat
9 Ring row2min rest
4min
12 Lunge steps
7 Push-up2min rest
4min
12 Plate ground to overhead (15/10)
5 pull-up2min rest
*Aim to pace that allows you to move whole 4min without any breaks.
Tiistai
-
WOD
Metcon
For time:
15 Box jump (75/75)
20 Shuttle run
20 Box jump (60/60)
20 Shuttle run
25 Box jump (50/50)
20 Shuttle runChallenge
Rx
8x 20sek on / 10sek off
L-hang
Scaled 1
8x 20sek off / 10sek on
L-hangScaled 2
8x 20sek on / 10sek off
Full grip hang
BASIC-WODMetcon:
For time:
15 Box jump (50/50)
1000m Bike
20 Box step up (60/60)
1000m Bike
25 Box step up (50/50)
1000m BikeChallenge
8x 10sek on / 20sek off
Hang with knees raisePainonnosto
Tempaus tekniikkaa Keskiviikko
-
WOD
Strength / skill
6sets for load:
1 Snatch balance + 2 overhead squats*2,5min
Metcon
“ANNIE”
Rx
50-40-30-20-10
Double under
Sit-upIntermediate
30-25-20-15-10
Double under
Sit-upBeginner
50-40-30-20-10
Single under30-25-20-15-10
Feet anchored sit-up*Cap 10min
BASIC-WOD
Strength / skill / mobility
5x 3 tempo goblet squat (3-3-3)
+
3 reps of overhead squat practice with stick or light barbell.*2,5min
Metcon
“SCALED ANNIE”
50-40-30-20-10
Single under30-25-20-15-10
Feet anchored sit-up*Cap 10min
GYMNASTIC
Kipping hspu practice
ENDURANCE
Maanantain tai torstain endu
Torstai
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9.30 Revovery-Wod
16.00 Rästi-Wod (ma / ke)
17.00 Revovery-Wod
17.00 Painonnosto
18.15 Endurance
19.15 Recovery-WodRECOVERY-WOD
20min mobility by movement
40min mobility work to squat depth and shoulder mobility
PAINONNOSTO
Rinnalleveto ja työntö tekniikkaa
ENDURANCE
(*tehty vuosi sitten, samoihin aikoihin)
30min amrap
50 Box jump
50 Vertical kb swing (24/16)
50 Kb Hang clean and jerk (24/16)
30 Db Box over step (22,5/15 on shoulder)
30 Db Squat
30 Db Snatch Perjantai
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WOD
Strenght
Split or Push Jerk
3-3-2-2-2
“2min
*use 77,5-85% or your max
MetconRx
For time:
40m Handstandwalk
40 Shoulder press (35/25kg)
2000/1600m Bike or 1000/800m RowIntermediate
50 shoulder taps against the wall
40 Shoulder press (25/20kg)
2000/1600m Bike or 1000/800m RowBeginner
10 Inchworm
40 2db shoulder press (8/6kg)
1500/1250m Bike or 750/600m Row*Target time under 10min
BASIC-WOD
Strenght
Push press
3-3-3-3-3
“2min
Metcon:
For time:
50 shoulder taps from pike on box
40 Shoulder press (25/20kg)
2000/1600m Bike or 1000/800m Row Lauantai
-
WOD
Squat clean practice
Strength
4-6 sets in 10min.
Build to heavy 1 squat cleanMetcon
3min amrap:
Max reps hang squat clean (72,5/50kg)*Every time you break perform 9 Air squats
Sunnuntai
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Omatoimiperuskunto
Easy pace
Muutaman rundin tätä pyöräyttää läpi: (45-90min)Row 1000m
30 Air squats
30 Sit-up
30 Kb swingsBike 2000m
20 Cossack squats
20 1-leg v-ups
20 Kb snatchSki 1000m
10 Overhead squat (empty bar or stick)
10 Toes to rings
10 Kb Turkis get up