Maanantai
WOD:
Kipping practice
For skill prac. and quality
OT90sek x 16
3-6 Strict handstandpush-up
5-7 Kikkkakutonen
5-12 Kipping / butterfly pull-up/C2B
6-12 Pistol Squat
TEENS
Squat snatch practice
BASIC WOD
Kipping practice
For skill prac. and quality
OT90sek x 16
4-6 hspu from box
4-6 reverse burpee
6-10 Knee raise with kip
6-8 Shrimp squat
Tiistai
WOD:
Comblex training
1 Deadlift
1 Hang squat clean
1 Front squat
1 Shoulder to overhead
1 Front squat
1 Shoulder to overhead
For total weight: OT2M x 7
1x compex
Basic Wod
Comblex training
1 Front squat
1 Shoulder to overhead
1 Front squat
1 Shoulder to overhead
1 Front squat
1 Shoulder to overhead
For total weight
OT2M x 7
1x compex
Painonnosto
Tempauttelun riemua
Endurance
Running technigue practice and drills
*jos ei juoksu oikein lähde niin tässäpä loistava tilaisuus oppia taloudellisempaa juoksua.
Keskiviikko
WOD:
20min amrap
24 Wallball
24 Db snatch
24 1-Db overhead lunge steps
48 Double under
(Rx 22,5 / 15)
BASIC WOD:
20min amrap
16 Wallball
16 Db snatch
16 1-Db overhead lunge steps
32 db over jump
TEENS
Kipping practice
Handstandwalk practice
+ 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:
1200m Run
50 Box jump
50 Push up
50 Pull-up
50 Sit-up
50 Wallball
1200m Run
Cap: 45min
Perjantai
WOD:
Preparation:
3x 10 Low bar row
3x 12-16 Ghd hip extensio
5x 3min rounds
Pull-up
3-3-1-1-1
Deadlift
5-5-3-3-3
* pull-ups and deadlift as supersets, when round starts do pull-up set after pull-ups walk to the bar and do deadlifts, rest of the round is rest.
BASIC WOD:
Preperation:
3x 8 Low bar row
3x 10 Hip thrust
5x 3min rounds
Pull-up
3-3-3-3-3
Sumodeadlift
5-5-5-5-5
*streght part as superset (same as wod)
Lauantai
10.00 Wod
11.00 Wod
15.00 Rästi-Wod (ke/pe)
16.00 Wod
WOD:
4 rounds for time
400m run
8 Squat snatch (50/35)
2 Rope climp
Cap: 30min
*power snatch + ohs is allowed if you can get closer to rx weight.
Sunnuntai
Omatoimikuntoilu
50-60min kelloon ja sitten iisiin tahtiin tätä:
500m ergo
2x
20 Sit-up
20 Push-up
20 Box jump
500m Ergo
2x
20 V-up
20 Pull-up
20 KB squat
500m Ergo
2x
20 Mountain climper
20 KB Swing
20 KB lunge steps
Omatoimi painonnosto
Yleislämppä 10-15min
5-10min kyykynpohjan ja rintarangan mobilisointi
5×3 Valakyykky
5×3 Split Jerk (puolikkaasta splitistä)
3x 20 Ghd Hip extensio
2x 10 Ghd Back Extensio