Maanantai
WOD:
15min for quality and skill training
3 power snatch
3 Bar muscle up / jumping bmu
24 Double under
*Scale snatch that you can do heavylish lifts with good form.
TEENS
Ei teens tuntia
BASIC WOD
20min for quality and skill
1+1 Turskih get up
6 Db snatch
5 Jumping chest to bar
8 Double under / practice / 30 single under
Tiistai
WOD:
25min partner amrap
You go, I go.
15/12cal Row
6 Handstand push-up
12 Box jump
6m handstandwalk
*Concentrate on practicing your skills, not maximizing rounds.
* scale hspu and hs-walk to difficult level.
Basic Wod
25min partner amrap
You go, I go.
15/12cal Bike
6 Handstand push-up from box
10 Box jump
5m kottarit
Painonnosto
Tempaus harkkaa
Endurance
48min
6min pk ergo
Työ lepo 30/30 tai 40/20 tai 50/10
- sivu lankku
- sivu lankku
- reverse lankku
- lankku
- wallsit
- Lepo
Keskiviikko
WOD:
Deadlift
7×3
“2,5min
+Speed practice
BASIC WOD:
Sumodeadlift
7×5
“2,5min
+Speed practice
TEENS
Hspu practice
Kipping practice
Torstai
9.30 Huolto
16.00 Huolto
17.00 Rästi-Wod (ma/ti)
18.15 Huolto
19.15 Huolto
Painonnosto
Clean & Jerk
Endurance
”Triple tree”
3km Row
300 Double under
3mile Run
Perjantai
WOD:
20 rounds:
60m run
6 Knees to elbows
6 Pistol squat
BASIC WOD:
15 rounds:
40m run
6 knee raise
6 Lunge steps
Lauantai
10.00 Wod
11.00 Wod
15.00 Rästi-Wod (ke/pe)
16.00 Wod
WOD:
Overhead squat
1-1-1-1-1
Front Squat
2-2-2-2
Back Squat
3-3-3
Sunnuntai
Omatoimikuntoilu
Pk sykealueella (Sininen)
15-20min soutu
15-20min hiihto
15-20min pyörä
15-20min hölkkä / kova kävely
Omatoimi painonnosto
10-15min yleislämmittely
10min kyykyn / olkapään / rintarangan mobilisointia
Snatch grip press behind the neck
3×5
Snatch grip push press behind the neck
3×5
Snatch grip push jerk behind the neck
3×5
Ghd- hip extensio
5x 20
Front rack hold
3x 10-15sek
Front Squat max + 20%