Maanantai
WOD:
Metcon:
0:00-03:00
Find heavy power clean
3:00-5:00 rest
5:00-14:00 (for time)
30/24cal Row
20 burpee box jump over
10 Power clean (85% of max)
TEENS
Clean practice
Bar muscle up practice
+ OTM metcon
BASIC WOD
Sumodeadlift practice
7min amrap
48 single under
12 Burpee
8 Sumodeadlift
Tiistai
WOD:
Metcon
For time:
8 Wallball 9/6kg
4 shuttle run
1 Rope climb
16 Wallball
8 shuttle run
2 Rope climb
24 Wallball
12 shuttle run
3 Rope climb
32 Wallball
16 shuttle run
4 Rope climb
24 Wallball
12 shuttle run
3 Rope climb
16 Wallball
8 shuttle run
2 Rope climb
8 Wallball
4 shuttle run
1 Rope climb
Cap: 30min
1 Shuttele run = 2×7,5m
Both feet and one hand behind the line
Rope climb scaling:
Climb hight / feet on ground climb
BASIC WOD
6 Wallball
3 shuttle run
1 Bar travel
12 Wallball
6 shuttle run
2 Bar travel
18 Wallball
9 shuttle run
3 Bar travel
24 Wallball
12 shuttle run
4 Bar travel
18 Wallball
9 shuttle run
3 Bar travel
12 Wallball
6 shuttle run
2 Bar travel
6 Wallball
3 shuttle run
1 Bar travel
Cap: 30min
1 Shuttele run = 2x7m
Both feet and one hand behind the line
Painonnosto
Tempauttelun iloa
Endurance
45min (pk/vk1)
50sek on / 10sek off
1.Sit-up
2. Db Snatch
3. ”low” Box over jump
4. Kb hang clean & jerk
5. Medball Clean
6. Kb vertical swing
7. Rest
Keskiviikko
WOD:
Lunge steps
4×8
“2min
5min amrap
5 Front Squat
5 Shoulder to overhead
5 Thruster
Rx:52,5 / 37,5
TEENS:
Snatch + overhead squat practice
Handstand / hspu practice
+ metcon
BASIC WOD:
Lunge steps
4×8
“2min
6min amrap
left arm:
5 1db Front Squat
5 1db Shoulder to overhead
5 1db Thruster
right arm:
5 1db Front Squat
5 1db Shoulder to overhead
5 1db Thruster
Torstai
9.30 Huolto
16.00 Huolto
17.00 Rästi Wod (ma / ti)
18.15 Huolto
19.15 Huolto
Painonnosto:
Cleanejä ja jerkkejä
Endurance:
In teams of 3:
15min max Cal Ski
Rest 2min
15min max Cal Row
Rest 2min
15min max Cal Bike
Perjantai
WOD:
Db Bent row
4x 10-12
2 rounds for time:
5 Strict c2b pull-up
10 Strict hspu
5 Strict c2b pull-up
20 kb hang power snatch
5 Strict c2b pull-up
10 kb Turkish get up
BASIC WOD:
Db Bent row
4x 10-12
2 rounds for time:
5 pull-up
10 hspu from box
5 pull-up
20 db snatch
5 pull-up
6 db Turkish get up
Lauantai
10.00 Wod
11.00 Wod
15.00 Rästi-Wod (ke/pe)
16.00 Wod
WOD:
Easy workout:
For skill practice and for quality
45min of
3min ergo
2min kipping handstandpush-up
3min ergo
2min bar muscle up
3min ergo
2min Double under / Trible under
Ergo: go easy
Skill sections: have fun with partner.
Sunnuntai
Omatoimikuntoilu
7-10 kierrosta:
Mukavuusvaudilla ja painoilla… Ensiviikolla pitäisi olla voimia taas treenata.
10 Air squat
10 Db snatch
10 Box over jump or step
10 V-up/ 1leg V-up
10 Superman rock
10cal Row
Omatoimi painonnosto
Yleislämppää 10min
Käytä kyykyn pohjan ja olkapään mobilisointiiin 10-15min.
Strict behind the neck press (snatch grip)
10-8-8-6
Overhead squat ( painoja roikkumaan kumppareissa)
5×3
Overhead squat (tasapainolaudalla)
5×5
Ghd hip extensio 3x 20