Maanantai
WOD:
Kipping practice
20min for quality and sweat
5-10 Triple under / 10-30 Double under
8-16 Pistol squat
* Choose
*3-5 Bar muscle up (jumping is allowed)
*6-10 Chest to bar pull-up (bands)
*8-12 Kipping pull-up (bands)
TEENS
Ei teens tuntia
BASIC WOD
Kipping / hanging practice
20min for quality and sweat
6-10 Double under / 20 pinquin / 30 single under
8-10 1-leg descents from box
* Choose
*6-10 jumping Chest to bar pull-up
*8-12 Kipping pull-up (bands)
Tiistai
WOD:
Uusinta edellisviikolta, jos vaikka pakara jaksaisi jo paremmin.
Bulgarian split squat
4x 10/leg
“Barbell on backrack
“15-20sek between legs
“about 2min between rounds
Back Squat
7-5-3-5-7
“2min
Basic Wod
Bulgarian split squat practice
in sets of 3-5…
Front Squat
7-5-3-5-7
“2min
Painonnosto
Tempaus harkkaa
Endurance
50min
Neljän porukassa, niin sitten vaihtuu kun juoksija palaa…
1000m run/walk (PK / VK1)
1000m Row (PK)
1000m Ski (PK)
2500m Bike (PK)
Keskiviikko
WOD ja BASIC-WOD
Easy pace
8min of:
500m row
20 Slamball side to side throw
30 Slamball russian twist
2min rest
8min of:
1000m bike
6 Turkish get-up
15 tater
2min rest
8min of:
500m ski
2-4 bar travel
30sek L-hang
2min rest:
8min of:
200m run
40m Plate overhead carry
20m plates carry (challenge your grip)
TEENS
Ring skills and ring muscle-up prog.
+ challenge
Torstai
9.30 Huolto
16.00 Huolto
17.00 Rästi-Wod (ma/ti)
18.15 Huolto
19.15 Huolto
Painonnosto
Clean & Jerk
Endurance:
4x
90sek on / 30sek off
- Sit-up
- Push-up
- Hang
- Air squat
- Box over
- Rest
Perjantai
WOD:
For fun and sweat 😀
game and play
+ speed practice
BASIC WOD:
For fun and sweat 😀
game and play
+ speed practice
Lauantai
10.00 Wod
11.00 Wod
15.00 Rästi-Wod (ke/pe)
16.00 Wod
WOD:
Handstand practice
For skill and quality with partner:
25min
300m run (together)
30 Hspu
30 Box jump
20m handstand walk
30 partner wallball
*reps are for team
Sunnuntai
Omatoimikuntoilu
4-9x 10min
10 Hollowrock
30sek lankku
10 Supermanrock
30sel reverse lankku
20 russian twist
loppu erä ergolla pk (sininen) sykkeet
Omatoimi painonnosto
Tulossa