Maanantai
WOD JA BASIC WOD
Uudelleen käynnistys juhannuksen jälkeen perushikoilu treenillä.
21x 2min rounds
- Row
- 10 Slamball clean, 10 V-up
- Bike
- 10 Box step up with slamball, 10 Slamball throw
- Ski
- 16 russian twist (sb), 16 Slamball squat
- Rest
*Do each round as “amrap”, but this should be semi easy workout, so don’t push yourself to limit.
Tiistai
Huom! Venyttely wod klo 18.30!
WOD:
Bulgarian split squat
5×6 / leg
“15-20sek between legs
“about 2min between sets
Front Squat
3×2 (3sek stop at the bottom
2×2 (no stop)
Basic Wod
Lunge steps
5x 8
Front squat
5x 3
Endurance
50min (pk / Vk1 alueilla) rankku vk2:sta, jäähy Mk:sta
1000m run /walk
30 Air squats
30 Sit -up
1000m Row
30 Lunge steps
30 1-leg v-up
1000m Ski
20 Burpee
20 Kb swing
2000m Bike
20 Kb snatch
20 Kb over jump
Keskiviikko
WOD
Shoulder press
4x 5
Push press
3×5
7min amrap
7 Hspu
7 Toes to bar
7 Burpee to target
BASIC-WOD
Shoulder press
4x 5
Push press
3×5
6min amrap
6 Push-up
6 Knee raise
6 Burpee to target
Painonosto
Clean ja Jerk tekniikkaa ja nostelua.
Gymnastic
Yleistä ja CrossFit-voimistelua rennon leppoisasti.
Torstai
9.30 Huolto
16.00 Rästi-Wod (ma/ti)
17.00. Huolto
18.15 Endurance (ei huoltoa tähän aikaan)
19.15 Huolto
Endurance:
”Eva”
5 rounds for time
800m Run
30 kb swing (24/16)
30 pull-up
Cap 50min.
Perjantai
WOD:
6 Rounds for time
10 Deadlift (120/85)
15 Pull-up
50 Double under
2min rest
BASIC WOD:
6 Rounds for time
10 Sumodeadlift
15 Jumping pull-up
60 Single under
2min rest
Lauantai
10.00 Wod
11.00 Wod
15.00 Rästi-Wod (ke/pe)
16.00 Wod
WOD:
25min Partner amrap
A+B each
40m Swim
8+8 Kb clean & jerk
Then
A+B each
40m Swim
8+8 Kb snacth
Sunnuntai
Omatoimi peruskuntoilu
2-4x
10min ergo
10x 40sek on / 20sek off
- Cossack squat
- 1-leg V-up
- lunge walk (long steps)
- Supermanlift
- Overhead squat + shots press (Stick)
- Side plank
- L-hang
- Side plank (other side)
- Kb windmill
- Plank
Omatoimi painonnosto
10-15min yleislämmittely
4x 8 Bent row (1sek hold at chest)
4x 10 Good morning
7x 1 Front Squat (3sek hold at the bottom)