Maanantai
WOD:
For time:
9 Bar over burpee
9 Power snatch
9 Overhead squat
15 Bar over burpee
15 Power snatch
15 Overhead squat
21 Bar over burpee
21 Power snatch
21 Overhead squat
(Rx 42,5 / 30)
Cap 15min.
TEENS
Handstandpush-up practice
Handstandwalk practice
BASIC WOD
For time:
8 Db over burpee
16 Db snatch
16 Db squat
12 Db over burpee
22 Db snatch
22 Db squat
18 Db over burpee
28 Db snatch
28 Db squat
Cap 15min.
Tiistai
WOD:
Ring dip
6-5-4-3-2
Gymnastic strenght:
4 rounds
15sek on / 45sek off
– Handstandhold (wall / floor)
– C2B hold (hi or low bar)
– Support hold (rings / box)
– L-hang
Basic Wod
Dip
5x 3
Gymnastic strenght:
4 rounds
15sek on / 45sek off
– Handstandhold on wall
– C2B hold low bar
– Support hold on box
– L-hang
Painonnosto
Tempauttelun riemua
Endurance
50min (pk / vk1)
500m row / 1000m bike
20 Kb swing
20 1 Leg v-up
500m row / 1000m bike
20 Kb hang clean and jerk
20 Tuck-up
Keskiviikko
WOD:
Lunge steps
3x 12
Thruster
3x 5
Front Squat
3x 3
BASIC WOD:
Lunge steps
4x 12
Front Squat
4x 3
TEENS
Kipping practice
Kipping pull-up, bmu
+challenge
Torstai
9.30 Huolto
16.00 Huolto
17.00 Rästi-Wod (ma / ti)
18.15 Huolto
19.15 Huolto
Painonnosto:
Cleanejä ja jerkkejä
Endurance:
For time 5 rounds of:
300m run
30 Kb swing
15 Chest to bar (jumping c2b)
3 Wallwalk
Perjantai
HUOM!
Aamun wodi poikkeuksellisesti klo 10.00-11.00
WOD:
For time:
20cal Echo bike
20 fence over burpee
(fence fasing)
Rest 3min
30cal Bike
30 Db snatch (22,5/15)
Rest 3min
30cal Ski
30 Toes to bar
Rest 3min
30cal Row
30 Pull-up
*This is a sprint workout.
Scale reps and movements that you can keep fast pace.
BASIC WOD:
3min amrap
5cal echo bike
5 burpee
3min rest
3min amrap
8cal bike
10 Db snatch
3min rest
3min amrap
6cal ski
8 Knee raise
3min rest
3min amrap
8cal row
8 jumping pull-up
Lauantai
10.00 Wod
11.00 Wod
15.00 Rästi-Wod (ke/pe)
16.00 Wod
WOD:
Core mega blaster master 2.0
9x 3min work / 1min rest
Set 1:
20 Plank twist
20 Superman lift
Set 2:
15 Ghd Sit-up
15+15 Side plank hip lift
Set 3:
10 V-up (with gym ball)
20 Slam ball throw (side to side)
Sunnuntai
Omatoimikuntoilu
3-5 kierrosta leppoisaan hikoilu tahtiin
1000m hölkkä / nopea kävely
50 Ilmakyyky
30 Punnerus
30 Ring row
30 Cal hiihto
Omatoimi painonnosto
Yleislämmittely 10-15min
Etukyykky
10x 2 noin 80-85% (2sek stoppi pohjassa)
Niskan takaa split jerk
10x 1 (80-90%)
Ghd back extensio 3x 20
Ghd hip extesio 3x 20