Maanantai
WOD:
Find nice and deep heavy 3 on ring dip
5 Rounds for time:
10 Ring dip
10 Power clean (60/42,5)
1min rest
TEENS
Ei teens tuntia
BASIC WOD
Push-up practices
5 round for time
10 Push-up
10 Hang power clean
1min rest
Tiistai
WOD:
Teams of 3
Max calories
Set 1:
3x (each)
1min Cal Row
2min “rest”
*in rest time perform 20wallballs
Set 2:
3x (each)
1min Cal Ski
2min “rest”
*in rest time perform 15 toes to bars
Set 3:
3x (each)
1min Cal Bike
2min “rest”
*in rest time perform 15 box jump
*Threre is no rest between sets.
Basic Wod
Teams of 3
Teams of 3
Max calories
Set 1:
3x (each)
1min Cal Row
2min “rest”
*in rest time perform 20 Air squats
Set 2:
3x (each)
1min Cal Ski
2min “rest”
*in rest time perform 15 Sit-ups
Set 3:
3x (each)
1min Cal Bike
2min “rest”
*in rest time perform 15 jumps to plates (3-4x20kg)
Painonnosto
Tempaus harkkaa
Endurance
PK / VK1 sykealueella 50min
200m run/walk
20 kb swing
20 Air squat
15 Sit-up
10 Pull-up
10 Push-up
Keskiviikko
WOD:
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
sets of 3-5…
Front Squat
7-5-3-5-7
“2min
TEENS
Kipping practice
Muscle-up practice
+ Challenge
Torstai
9.30 Huolto
16.00 Huolto
17.00 Rästi-Wod (ma/ti)
18.15 Huolto
19.15 Huolto
Painonnosto
Clean & Jerk
Endurance
For time:
50 Wallball
50 Box over jump
200m lunge walk
800m Run
200m lunge walk
50 Box over jump
50 Wallball
Perjantai
WOD:
Perjantain penkki 😀
Bench press
10-10-8-8-6-6
“2,5-3min
*between sets, perform 1 legless rope climp
-legless
-spotted legless
-2x lay to up and back
BASIC WOD:
Bench press
7x 6
“2,5min
*between sets perform
2 lay to up and back rope climp.
Lauantai
10.00 Wod
11.00 Wod
15.00 Rästi-Wod (ke/pe)
16.00 Wod
WOD:
4 Rounds for time:
400m run
20 2Kb Deadlift
20 1KB Lunge steps
20 2kb Deadlift
(rx 32/24)
Sunnuntai
Omatoimikuntoilu
40-80min seuraavaa:
Pidä syke pk ja vk1 alueilla (sin ja vihreä kellosta)
10min ergo (soutu / fillari / hiihto)
10min tätä
20 cossack squat
20 sit-up
10+10 kb Windmill
20 Superman lift
20 kippiä tangossa
20 1leg v-up
Omatoimi painonnosto
10-15min yleislämmittely
Käytä sitten 10min kyykynpohjan ja rintarangan mobilisointiin
6x 1+1+1 clean pull (isolla painolla, hitaasti, asennot säilyttäen)
Ghd hip extensio 3x 20
Ghd sit-up 3x 20