Wodit 28.3-.3.4.

27.03.2022

Maanantai

Wod

Metcon:

 

For time:

50 suitcase db lunge

30 Push-up

40 front rack db lunge

20 Hspu

30 overhead db lunge

10 deficit hspu

 

Cap: 22min

Rx 22,5 /15



Basic-Wod

Metcon:

 

For time:

40 lunge steps

30 Push-up

40 suitcase db lunge

20 Push-up

30 front rack db lunge

10 hspu from box

 

Cap: 22min

Tiistai

Wod

Power snatch practice

 

Metcon:

 

0:00-03:00

Find heavy power snatch

 

3:00-5:00 rest

 

5:00-20:00

15min amrap

 

30 Double under

30 Sit-up

10 Power snatch

 

start with 60% of your heavy snatch and add 5/2,5kg after every round.

 

Basic-Wod

Power clean practice

 

Metcon:

 

0:00-03:00

Find heavy power snatch

 

3:00-5:00 rest

 

5:00-20:00

15min amrap

 

30 Double under

30 Sit-up

10 Power clean

 

start with 60% of your heavy clean and add 5/2,5kg after every round.



 

Painonnosto

Tempauttelun iloa

 

Endurance

Ergoilla (50min)

13min Pk

13min Vk1

13min VK2

10min PK

Keskiviikko

Wod

Pull-up

5×7

“2min

 

DB Bent row

4x 12-14

 

Challenge:

3sets of toes to bar

 

Rest 1min between sets-

Result: reps completed

 

Basic-Wod

Pull-up

5×5

 

Ringrow

4x 12-15

 

Challenge:

3sets of knee raise

 

Rest 1min between sets-

Result: reps completed

Torstai

9.30 Huolto

16.00 Huolto

17.00 Rästi Wod (ma / ti)

18.15 Huolto

19.15 Huolto

 

Painonnosto:

Cleanejä ja jerkkejä

 

Endurance:

”Chelsea”

Every minute for 30min:

5 Pull-up

10 Push-up

15 Air Squat

Perjantai

Wod

Easy workout:

For skill practice and for quality

 

45min of

 

3min ergo

2min handstandwalk

 

3min ergo

2min bar muscle up

 

3min ergo

2min Pistol squat

 

Ergo: go easy

Skill sections: have fun with partner.



Basic-Wod

Easy workout:

For skill practice and for quality

 

45min of

 

3min ergo

2min kottarit / handstand

 

3min ergo

2min Kipping / jumping pull up

 

3min ergo

2min Crimp squat / pistol squat

 

Ergo: go easy

Skill sections: have fun with partner.

Lauantai

10.00 Wod

11.00 Wod

15.00 Rästi-Wod (ke/pe)

16.00 Wod

 

Wod:

In time of 30min

 

Find 1 rep max

Clean

 

Find 1 rep max

Bench press

 

Find 1 rep max

Overhead squat

 

Result: kg:s from best lifts.

Sunnuntai

Omatoimikuntoilu

15-20min pk ergoilu

Sitten 30min (40sek on / 20sek off)

  1. Slamball throw
  2. Air Squat
  3. Sit-up
  4. Cossack squat
  5. Plank
  6. Db Snatch

Loppun vielä 15-20min pk ergoilu

 

Omatoimi painonnosto

15-20min yleislämmittelyä ja mobilisointia

5×3 Etukyykky (räjähtävästi ylös) 50-70% 1rep maxista.

 

Nopeustikkaat:

Valitse 2 liike sarjaa, tee kumpaakin liikesarjaa 5 kierrosta, nopeuttaen kierrosta joka rundilla.

 

Sprintti:

5x salin mitta, rauhallinen kävely palautus.