Maanantai
WOD:
2 Rounds:
In 2min
20/15 Cal Row
max rep power snatch (42,5/30)
2min Rest
In 2min
20/15 Cal Bike
Max rep box jump over (60/50)
2min rest
In 2min
15/12 Cal Ski
Max rep toes to bar
2min rest
TEENS
Kipping / Bar muscle up practice
+ Metcon
BASIC WOD
2 Rounds:
In 2min
15/12 Cal Row
max rep power clean (35/25)
2min Rest
In 2min
15/12 Cal Bike
Max rep box jump over
(50 / 40)
2min rest
In 2min
12/9 Cal Ski
Max rep 1-leg v-up
2min rest
Tiistai
WOD:
Bulgarian split squat (back rack)
3x 8 / jalka
10min amrap
10 Deadlift (70/50)
30 Double under
BASIC WOD
Lunge steps
3×14
10min amrap
10 Sumodeadlift
20 Bar over jump
Painonnosto
Tempauttelun iloa
Endurance
Tasainen ”mukavuusvauhti” koko treenin läpi
50min
5min ergo
5min:
7 wallball
7 air squat
7 burpee
7 v-up
7 pull-up / jumping pull-up
Keskiviikko
WOD:
Pull-up
4×3
For time:
30 Ring dip
45 Shoulder to overhead
60 Push-up
*Every time you break a set perform 7 tuck-up
Cap 15min.
Scale ring dip that you can make around 10 reps when fresh.
Scale the push press weight that you can make least 12 reps when fresh
Scale push-up that you can make least 15 reps when fresh.
If pressing is your worst enemy scale reps like basic wod.
TEENS:
Snatch practice
+ Metcon
BASIC WOD:
Pull-up
4×5
For time:
20 Box dip
30 Shoulder to overhead
40 Push-up
*Every time you break a set perform 7 sit-up
Cap 15min.
Torstai
9.30 Huolto
16.00 Huolto
17.00 Rästi Wod (ma / ti)
18.15 Huolto
19.15 Huolto
Painonnosto:
Cleanejä ja jerkkejä
Endurance:
20min amrap
100 Double under
50 Db squat
30 Db snatch
Rest 5min
20min amrap
100m Lunge walks
200m sand bag carry
300m shuttle run
Perjantai
HUOM!!!
Poikkeusaikataulu:
10:00 Wod
11:00 Wod
15.00 Basic-Wod
16.00 Wod
WOD:
Piiitkän perjantain piiitkä metcon.
40min partner amrap:
1600m Row
80 Wallball (9/6)
80 Kb swing (24/16)
80 Slam ball throw
40 Sang bag clean
40 Sand bag over burpee
40 Shuttle runs
BASIC WOD:
40min partner amrap:
1200m Row
60 Wallball
60 Kb swing
60 Slam ball throw
20 Sang bag clean
30 Sand bag over burpee
30 Shuttle runs
Lauantai
10.00 Wod
11.00 Wod
15.00 Rästi-Wod (ke/pe)
16.00 Wod
WOD:
Complex practice
complex:
1 deadlift
1 hang power clean
1 front squat
1 squat clean
For weight:
7 rounds of comlex
rest 2min between sets
Sunnuntai
Omatoimikuntoilu
Hiki, core ja liikkuvuus
3-5kierrosta mukavuusvauhtia
1000m soutu / 1000m hiihto / 2000m pyörä
20+20 Kylkilankusta lantionnosto
20 Superman rock
20 Linkkari
1min lankku
1000m soutu / 1000m hiihto / 2000m pyörä
10 Valakyykky (kevyt paino ja mahdollisimman kapea ote)
20 Kasakkakyykky
20 Kippi
3 Silta
Omatoimi painonnosto
10-15min yleislämppä
Mobilisointia 10min
Behind the neck press 3×10
Shoulder press 3x 5
Push press 3×5
Split jerk 3×3
Ghd hip extensio 3x 20
Ghd back extensio 2x 15