Maanantai
Wod
30min amrap
30 Double under
4 Turkish get -up (22,5/15)
18 Db Shoulder to overhead
***30sek rest
12 Box jump
8 Hspu
18 Pistol squat
***30sek rest
Basic-Wod
30min amrap
40 Stick over jump
6 Reverse burpee
16 Db snatch
***30sek rest
8 Box jump
8 Push-up
18 Lunge steps
***30sek rest
Tiistai
Wod
Walking front rack (kb/db) lunge
5x 10m
Bulgarian split squat
5x 5+5
Front Squat:
5x 1+2
(2sek stop/ no stop)
“2min
Basic-Wod
Front rack lunge
Find heavy 10
Split squat
Find heavy 5+5
Front Squat:
5×3
“2min
Painonnosto
Tempauttelun iloa
Endurance
Ergoilla sykealue intervallit
45min:
3min Pk
3min Vk1
2min VK2
1min lepo
Keskiviikko
Wod
Ring Push-up
5x 10
Db Bent Row with twist
5x 8-12
For time:
12-10-8 KB hang snatch (32/24)
18-14-12 Slamball throw
Cap: 6min
Basic-Wod
Ring Push-up
5x 10
Db Bent Row with twist
5x 8-12
For time:
12-10-8 KB Clean & jerk
12-10- 8 Slamball throw
Cap: 6min
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 (ei punaisella)
1min box over jump
1min SDHP
1min Ski
1min wallball
1min rest
Perjantai
Wod
For time:
21 pull-ups
42 double-unders
21 thrusters
18 chest-to-bar pull-ups
36 double-unders
18 thrusters
15 bar muscle-ups
30 double-unders
15 thrusters
Time cap: 12 minutes
Basic-Wod
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters
18 chin-over-bar pull-ups
36 single-unders
18 thrusters
15 chest-to-bar pull-ups
30 single-unders
15 thrusters
Time cap: 12 minutes
Lauantai
10.00 Wod
11.00 Wod
15.00 Rästi-Wod (ke/pe)
16.00 Wod
Wod:
Core mega blaster master
9x 3min work / 1min rest
Set 1:
10 Toes to bar
20 Plank twist
20 Superman lift
Set 2:
10 Ghd Sit-up
10+10 Side plank hip lift
20 Russian twist
Set 3:
6 V-up (with gym ball)
20 Mountain climber
20 Slam ball throw (side to side)
Sunnuntai
Omatoimikuntoilu
Hieno keli ulkona joten voipi käyä nautiskelemassa ladulla tai muuten ulkoillen. Jos salille eksyy niin tässäpä mitä voisi tehdä.
5-7x
6min ergo
1min boksin ylitys
1min db snatch
1min burpee
1min lepo
loppuun käytä 15-20min venyttelyyn.
Omatoimi painonnosto
Semi sarjoja, (tuntuu mutta ei super tiukkaa)
3x 10-12 pystysoutu
3x 8-10 kulmasoutu
3x 6-8 hyvää huomenta
3x 4-6 maastaveto
3x 10-12 niskantakaa tiukka työntö (tempaus ote)
3x 8-10 Push press