Wodit 21.-27.2.

20.02.2022

Maanantai

Wod

6x 90sek rounds

 

Rounds 1-3

Shoulder Press

3-3-3

 

Rounds 4-6

Push Press

5-5-5

 

Metcon:

For time

21 Push-up

21 Toes to bar

21 Hang power clean (60/42,5)

 

Cap 6min.

 

Basic-Wod

6x 90sek rounds

 

Rounds 1-3

Shoulder Press

3-3-3

 

Rounds 4-6

Push Press

5-5-5

 

Metcon:

6min amrap

 

12 Push-up (knees down)

12 Knee raise

12 2db hang clean 

Tiistai

Wod

Metcon

 

15min amrap

14 Lunge steps (2×22,5 / 15)

14 Db snatch (1x 22,5/15)

14 Wallball (9/6)

28 Sit-up

 

15-20min

Front Squat 1rep max

 

Basic-Wod

Front Squat

practice

Find heavy 3

 

Metcon:

 

12min amrap

12 Lunge steps

12 Db snatch

12 Wallball

18 Sit-up

 

Painonnosto

Tempauttelun iloa

 

Endurance

50min ergoilla pk/vk1

Joka alkava 5min

10 Box over burpee (mk)

Keskiviikko

Wod

Partner metcon:

 

40min amrap

2000m Row

80 Box jump (60/50)

4 Rope climbs

 

*Choose rope climb to match your skill:

legless, normal, half way, from lay to up (4reps each)

 

Basic-Wod

30min partner amrap

 

2000m bike / 750m Ski

50 Box step up

16 Grip switch in bar

 

 

Torstai

9.30 Huolto

16.00 Huolto

17.00 Rästi Wod (ma / ti)

18.15 Huolto

19.15 Huolto

 

Painonnosto:

Cleanejä ja jerkkejä

 

Endurance:

40min amrap

25 Sandbag clean

30 Pull-up

35 Push-up

40 Tuck up

45 Kb squat (24/16)

50 Kb clean and jerk (alt.) (24/16)

 

*scale weights and movents that you can move long sets with good intensity.

Perjantai

Wod

Deadlift

3×3 (slow up and down)

 

Deadlift

5×3 (fast up and slow down)

“2min

 

Metcon:

For max reps in 5min.

 

3 Power clean (80-85% of your max)

6 bar over burpee

6 power clean

6 bar over burpee

9 Power clean

6 Bar over burpee

12 Power clean

….

 

Basic-Wod

Deadlift practice

 

Deadlift / Sumodeadlift

5×7

(slow down, fast up)

 

Metcon:

 

5min amrap

9 Hang power clean

5 Bar over burpee

 

Lauantai

10.00 Wod

11.00 Wod

15.00 Rästi-Wod (ke/pe)

16.00 Wod

 

Wod:

Open 22.1

15min Amrap

3 Wallwalk

12 Db Snacth

15 Box jump

Sunnuntai

Omatoimikuntoilu

Le casino! Korttipeliä siis.

56 x 1min tai enemmänkin…

  1. Istumaannousu
  2. Punnerrus
  3. Kb Squat
  4. Burpee
  5. Hollow rock
  6. 1- Db thruster
  7. Box step up
  8. Cal soutu

Omatoimi painonnosto

Yleislämppä 10-15min

 

Snacth grip deadlift (3sek stop on knees) 5x 6

 

Behind the neck press (press wide grip)

5x 10

 

Overhead Squat

5x 2 (first rep 3sek stop at bottom, second rep normal speed)

 

Ghd hip extensio

3x 25