Maanantai
Wod
Back Squat
5×3
“2,5min
5min Amrap
9 Box jump
5 2db thruster (2×22,5/15)
Basic-Wod
Back Squat practice:
Back Squat
5×3
“2,5min
5min Amrap
9 Box jump / box step up
5 1db thruster
Tiistai
Wod
Bench press
8-6-4-6-8
“2,5min
Sritct pull-up
8-6-4-6-8
“2,5min
3x 30sek on 20sek off
- push up
- rope lay to up.
- V-up
Basic-Wod
Ring push-up
10-10-8-8-6
“2,5min
Ring row
10-10-8-8-6
“2,5min
2x 30sek on 20sek off
- shoulder press
- bar hang
- Sit-up
Painonnosto
Tempauttelun iloa
Endurance
Peekoolla koko homma:
8x
3min ergo
1min hyppis
1min ground to over head (slamball)
1min 1-leg v-up
Keskiviikko
Wod
Metcon:
Row 1500m
70 sumodeadlift (70/50)
60 Wallball
50 Kb swing (24/16)
Cap 28min.
Basic-Wod
Metcon:
Row 1200m
60 sumodeadlift (55/37,5)
50 Wallball
40 Kb swing (16/12)
Cap 28min.
Torstai
9.30 Huolto
16.00 Huolto
17.00 Rästi Wod (ma / ti)
18.15 Huolto
19.15 Huolto
Painonnosto:
Cleanejä ja jerkkejä
Endurance:
3 rounds:
2min Ski (vk2)
1min rest
2min Bike (vk2)
1min rest
2min Shuttle run (vk2)
1min
Perjantai
Wod
Handstand / kipping practice
For quality 20min with partner (you go i go)
*bar movement
6-12 Pistol squat
5-10m handstand walk
* 3 bar muscle-up (banded)
* 6 kipping C2B (banded)
* 6 kipping Pull-up (banded)
* 9 Kipping
Basic-Wod
Handstand + kipping practice
For quality with partner
5-10 Toes to rings
6-10 Shrimp squat
10 Shoulder taps
Lauantai
Wod:
Metcon:
25min amrap
30m db Overhead lunge (22,5/15)
25 Double under
10 Hspu
25 Double under
Sunnuntai
Omatoimikuntoilu
3-5 kierrosta
10min pk ergoilu
sitten 40sek on /20sek off
Sit-up
Hip thrust
Plank twist
Side plank
1-leg Vup
Side plank
Omatoimi painonnosto
Yleislämppä 10-15min
snatch grip deadlift 5×5
bent row tangolla 4×12
ghd hip extension 3x 15-20
ghd back extensio
3x 10