Maanantai
WOD
Power clean practice
24min partner amrap
12/9cal row
3 Power clean
*power clean should feel heavy, but you can do 3 reps fast as single lifts.
BASIC WOD
Hang power clean practice
24min partner amrap
Set 1
150m ski
3 hang power clean
Set 2
300m bike
3 hang power clean
Endurace
PK / VK1
40min amrap
50cal ergo
50 box over step
50 wallball (6/4)
50 Plate ground to overhead
Tiistai
WOD:
For skill and quality
40min with a partner
3-10 ***
3-10 Hspu
100m run
2-3 sets of handstandwalk
10 Toes to bar /strict knees to elbow
100m run
***
Bar muscle-up / jumping muscle up / Kipping C2B / Butterfly kipping / kipping pull-up ex…
Do this with a partner. Partner can assist you with bands and spot handstand walk. Reps can be done same time but this is not amrap, so have a nice time.
Basic-Wod
40min with a partner
2 sets of kipping
3-10 Hspu from box
100m run
2 sets of weelbarrowwalk
10 knee raises
100m run
Painonnosto
Tempaus tekniikkaa + nostelua
Keskiviikko
WOD
Back Squat
10x 1,5min
8 Back Squat
+speed practice
Basic-Wod
Front Squat
8x 1,5min
6 Front Squat
+Speed practice
Gymnastic
Teemana kippaus ja muscle-up kikkailut
+ Chällenge
Torstai
9.30 Huolto
16.00 Rästi-Wod (ma/ti)
17.00. Huolto
18.15 Endurance (ei huoltoa tähän aikaan)
19.15 Huolto
Endurance:
3 Rounds:
3min Row metres
3x3min amrap
7 Burpee box over jump
12 Db snatch
3min rest
Tulos 1: soudetut metrit
Tulos 2: amrapin kierrokset ja toistot
*amrap jatkuu aina siitä mihin edellinen kierros jäi…
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Perjantai
WOD:
Pull-up
4x 8
2min rest between rounds.
For time:
100 burpee to plate
*every starting minute perform 5 toes to bar
Scaled 1
75 Burpee to plate
*6 1leg toes to bar
Scaled 2
50 Burpee to plate
*5 knee raise
Basic-Wod
Pull-up
4x 8
2min rest between rounds.
For time:
50 Burpee to plate
*every starting minute perform
5 knee raises
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi-Wod (ke/pe)
15.00 Wod
Wod
30min partner amrap
(you go I go)
20m sledge push
12 Kb hang snatch
60m 2db/kb carry
Sunnuntai
Omatoimi peruskuntoilu
5-7 kierrosta
40sek on / 20sek off
- Box over step / jump
- Sit-up
- Cossack squat
- Side plank
- Overhead squat (keppi / tyhjä tanko / kuula / kässäri)
- Side plank (toinen puoli)
- Turkis get up
- Rest