Maanantai
WOD
Squat clean practice
Find heavy
10min amrap
1 Squat Clean
10 Toes to bar
1 Squat Clean
3 Wallwalk
(squat clean 90%of heavy)
BASIC WOD
Power clean practice
Find heavy power clean + front squat
10min amrap
1 Power Clean + front squat
15 Sit-up
1 Power Clean + front squat
2 Wallwalk
Tiistai
WOD:
Push press
4×5
Push Jerk
3×5
7min amrap
10 Shoulder to overhead (60/42,5)
100m run
Basic Wod
Shoulder press
4×5
Push Press
3×5
7min amrap
10 Shoulder to overhead
100m run
Endurance
50min easy work
400m run / walk (PK)
500m row (PK)
30 Box step up (PK/VK1)
30 Sit-up (PK/VK1)
30 Scaled push-ups (long sets…)(PK/VK1)
Keskiviikko
WOD
20min amrap
30sek handstand hold
30sek squat hold
30sek L-sit hold
30sek chin-over-bar hold
BASIC-WOD
20min amrap
30sek straight arm plank hold
30sek squat hold
30sek Sit-up hold
30sek deadhang hold
Painonosto
Snatch 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:
Vk2 Intervalls
3 rounds:
2,5min Row (VK2)
2,5min Ski (VK2)
2,5min active recovery on Bike (consept 2) (PK)
2,5min Shuttle run (VK2)
2,5min Echo Bike (VK2)
2,5min active recovery on Bike (consept 2) (PK)
Perjantai
WOD:
Sledge push
For strength
3x 10+10m
“2min
Partner metcon
3 rounds for time:
24 2db hang power clean (outside of legs)
40m sledge push
24 1 db hang squat clean (between legs)
*reps are for team.
BASIC WOD:
Sledge push
For strength
3x 10+10m
“2min
Partner metcon
3 rounds for time:
20 2db hang power clean (outside of legs)
40m sledge push
20 1 db squat
*reps are for team.
Lauantai
10.00 Wod
11.00 Wod
15.00 Rästi-Wod (ke/pe)
16.00 Wod
Wod
25min partner amrap
relay
40m swim
10 2kb thruster
15 2kb squat
•partner holds kbs while other is swimming
Sunnuntai
Omatoimi peruskuntoilu
Pidä harjoitus helppona ja kevyenä, ensi viikko ohjelmoinissa on työntäyteinen, niin kehon ja mielen on hyvä palautua.
Ergoja pk (sininen) sykealueella rullaten 45-90min
Voit vaihdella laitteita halutessasi.
+3omin venyttelyt päälle.