Viikon Wodit

Maanantai

HUOM!
Erikoisaikataulu.
Wodit 9.30 / 10.30 / 16.00 / 17.00 / 18.15
(ei muita tunteja)

 

WOD

Metcon

(Murph prep 1/5)

 

OTM x 30

Odd minutes:
5 pull-up
10 push-up
15 Air squat

Even minutes:
6 Shuttle run

*Scale the reps that allows you to go 45sek or less each round.

Tiistai

WOD

Metcon
2 Rounds for time:

50 Double under
40 Abmat sit-up
30 2db hang power clean

*Cap 12min
*Use heavy dumbbells that allows you to go in 1-3 sets.

Cooldown:
Practice handstandwalk for 8-10min.
(4-6 practice sets)

BASIC-WOD

Metcon
2 Rounds for time:

75 Single under
25 Feet anchored sit-ups
20 KB hang clean

 

*Cap 12min
*Use heavy kettlebell.

 

Cooldown:
Practice handstand for 8-10min.
(4-6 practice sets)

 

PAINONNOSTO
Rinnalleveto ja työntö tekniikkaa

Keskiviikko

WOD

Heavy day

Reverse lunge steps
12-12-10-10-8-8

“2,5min

 

Accessory work:
With partner

4 rounds:
6-10 Back extensions from box
20sek side plank (each side)
*rest as needed

 

BASIC-WOD

 

Heavy day

Reverse lunge steps
8-8-8-8-8

“2,5min

 

Accessory work:
With partner

4 rounds:
10 Back extensions from floor
(patner hold the legs)
20sek side plank (each side)
*rest as needed

 

GYMNASTIC

Overall gymnastic

 

ENDURANCE

To endu

Torstai

9.30 Revovery-Wod
16.00 Rästi-Wod (ma/ke)
17.00 Revovery-Wod
17.00 Painonnosto
18.15 Endurance
19.15 Recovery-Wod

 

RECOVERY-WOD

Active recovery for 20min
Arms mobility for 40min

 

PAINONNOSTO

Tempaus tekniikkaa
(pikku preppi lauantaille)

 

ENDURANCE

Every 3min for 30min

Row 250m

*Rest remaining round.
*Scale the distance that allows you to go 45-60sek each round.

Perjantai

WOD

Metcon

12min amrap

10 Ring dip
20sek L-sit
10 Box step overs (2×22,5/15)
20sek Hang

Accessory work:
4x
15+15m db/kb overhead carry
*rest as needed between rounds.

 

BASIC-WOD

Metcon

12min amrap

10 Ring push-up
15sek Sitting “L-sit”
10 Box step overs (1×22,5/15)
15sek Hang

Accessory work:

4x
15+15m db/kb overhead carry
*rest as needed between rounds.

 

Lauantai

WOD

Metcon
20min partner amrap

100m Run
5 Power snatch
5 Overhead squat

Rx 70/47,5kg

Perform you go, i go rounds.
Each round 3:00 or less.
Aim to 6-10 rounds.
Use moderate weights.

If weather is sh*t or can`t run
10cal bike or ski.

Sunnuntai

Omatoimiperuskunto

Easy pace
2km run /jog
6-10km bike
2km run / jog

15min stretching