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)
- Slamball throw
- Air Squat
- Sit-up
- Cossack squat
- Plank
- 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.