Maanantai
Wod
Bent row with bar
2×5 (1sek stop on chest)
3×7-9
10-9-8-7-6-5-4-3-2-1
Strict hspu
Power clean (52,5/37,5)
Cap: 9min
Hspu scaling:
Hspu from box
2db shoulder press
Basic-Wod
Db bent row
5x 8-10
7min amrap
7 push-up
7 hang power clean
Tiistai
Wod
Lunge steps
2x 12
2x 10
2x 8
“2min
6min amrap
2-4-6-8-10…
Toes to bar
3-6-9-12-15…
Wallball
Basic-Wod
Lunge steps
4x 10
“2min
6min amrap
3-6-9-12-15…
Sit-up
Wallball
Painonnosto
Tempauttelun iloa
Endurance
Easy pace:
45min – 45sek on / 15sek off
1.Jump rope
2.Slam ball
3. Wallsit
4. Burpee to target
5. Rest
Keskiviikko
Wod
Gymanastic skills
5 rounds for quality
1min prac. / 15sek rest
- Pistol squat
- Bar muscle up**
- Handstand walk
** BMU, Banded bmu, jumping bmu, kipping C2B/ Pull-up….
Basic-Wod
Kipping practice
Handstand practice
12x OTM
- Crimp squat
- 7-10 Knee raise
- 1-2 Wallwalk
Torstai
9.30 Huolto
16.00 Huolto
17.00 Rästi Wod (ma / ti)
18.15 Huolto
19.15 Huolto
Painonnosto:
Cleanejä ja jerkkejä
Endurance:
4 Rounds for time:
1000m Row / 750m Ski / 2500m bike
25 Box over jump
25 2db/2kb push press
Perjantai
Wod
OTM x 10
1 Pull-up
For time:
21-15-9
2 Db hang clean (22,5/15)
Sumodeadlift (90/62,5)
Basic-Wod
OTM x 7
3 low bar pull-up
For time:
21-15-9
2 Db hang clean
Sumodeadlift
Lauantai
10.00 Wod
11.00 Wod
15.00 Rästi-Wod (ke/pe)
16.00 Wod
Wod:
“Annie” + “power Isabell”
“Annie” for time:
50-40-30-20-10
Double under
Sit-up
5min rest
“power Isabell” for time
30 Power snatch (60/42,5)
Sunnuntai
Omatoimikuntoilu
Huippukeli tarjolla esim ulkoiluun tai sitten salilla seuraavaan:
42-60min
40sek on /20sek off
1. Turkis get up
2. Side plank
3. Hang
4. Kb windmill
5. Handstand hold
6. Rest
Omatoimi painonnosto
Shoulder press
5×3 semisarjat
Split jerk from half split 5×3 (sellanen rauta että pysyy laadukaana)
Käytä 20-30min kyykyn pohjan / rintarangan mobilisointiin