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…
- Istumaannousu
- Punnerrus
- Kb Squat
- Burpee
- Hollow rock
- 1- Db thruster
- Box step up
- 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