Maanantai
WOD:
3 rounds of
1min shuttle run (10m)
1min Db snatch
1min Cal Bike
1min Db box step up
1min Push-up burpee
1min Rest
(22,5/15)
*same format than fight gone bad
*each rep is one point
TEENS
Squat snatch practice
BASIC WOD
3 rounds of
1min shuttle run (7m)
1min Db snatch
1min Cal Ski
1min Box step up
1min Burpee
2min Rest
Tiistai
WOD:
Gymnastic
Gym skills and fun…
Basic Wod
Gymnastic
Gym skills and fun…
Painonnosto
Tempauttelun riemua
Endurance
PK / VK1
40min
400m run / power walk
30 Air squats
30 1-Leg v-ups
800m bike or 400m ski
30 Lunge steps
30 Sit-ups
Keskiviikko
WOD:
Push Jerk practice
“DT”
5 rounds for time:
12 Deadlift
9 Hang clean
6 Shoulder to overhead
(70/50)
Cap: 20min
BASIC WOD:
Push Press and push Jerk practice
“DT”
5 rounds for time:
12 Deadlift
9 Hang clean
6 Shoulder to overhead
Cap: 25min
TEENS
Handstandpush-up practice
Hanstandwalk practice
+ challenge
Torstai
9.30 Huolto
16.00 Huolto
17.00 Rästi-Wod (vain ma)
18.15 Huolto
19.15 Huolto
Painonnosto:
Cleanejä ja jerkkejä
Endurance:
For time:
400m Run
50 Kb squat
50 Kb hang snatch
50 Kb swing
800m Run
40 Kb squat
40 Kb hang snatch
40 Kb swing
1200m Run
30 Kb squat
30 Kb hang snatch
30 Kb swing
1600m Run
RX 24/16
Cap: 45min
(koko harjoitus suoritetaan ulkona, joten sillain päälle että pärjää)
Perjantai
WOD:
Bulgarian split squat
5x 10+10
“15sek between legs
“ about 2min between rounds
Front Squat
3x 2 (2sek stop) + 2 (normal)
3x 3 (normal)
“2min
BASIC WOD:
Lunge steps
5x 12
“2min
Front Squat
3x 3 (2sek stop)
3x 3 (normal)
“2min
Lauantai
10.00 Wod
11.00 Wod
15.00 Rästi-Wod (ke/pe)
16.00 Wod
WOD:
33min amrap
Teams of 3
300m Run
33 Kb box step over
33 Pull-up
33 Ghd sit-up
*Team will have one kb which will be holded up from the ground for the whole workout. Rx 24/16
Sunnuntai
Omatoimikuntoilu
Tasaisen leppoissaan tahtiin tätä
36-54min
40sek on / 20sek off
- Hyppis
- Reverse lunge steps
- Sit-up
- Box jump
- Ring row
- Russian twist
- Ring push-up
- Plank
- Rest
Omatoimi painonnosto
Yleislämppä 10-15min
Kyykynpohjan ja rintarangan mobilisointi 10min
Snatch grip deadlift 5x 6
Db Bent row 5x 10-12
1-Db push press sitting on gym ball 4x 10-12