Maanantai
WOD
For skill and sweat
24min amrap teams of 2
7 Box over burpee (75/60)
5 Overhead squat
3 Bar muscle up / jumping muscle up
*This is not ”kill yourself” kind of workout.
*box hight should be little challenging.
*choose weight to barbell that you can do deep squats unbroken.
*Practice your skills on bar muscle up.
BASIC WOD
For skill and sweat
20min parner amrap
5 Box over burpee
5 Overhead squat (20/15)
5 Jumping pull-up
* No hurry in this workout, take your time to practice each movement and challenge your skills.
Endurace
40min amrap:
30 reverse lunge steps
10 1-leg V-up
20 Push-up
10 1-leg V-up
30 Air squat
10 1-leg V-up
20 Jumping pull-up
10 1-leg V-up
1min plank
1min wallsit
*pidä vauhti sellaisena että pysyt pitämään tasaisen vauhdin läpi harjoituksen.
Tiistai
WOD:
Pull-up
5×5 pull-up
”1min
(vastaote)
3x max reps kipping pull-up. 1min rest between.
- you shoud scale kipping pull-up that you can do 8-18reps first round. If its hard, use bands / jumping movement. If its easy use C2B /west.
OTMx 12
- 20sek support hold on rings
- 20+ 20m db overhead carry
- 20sek L-hang
- Handstandhold
Basic-Wod
Pull-up
5×3 pull-up
”1min
3x 15sek
Max reps jumping pull-up
1min rest between.
OTMx 12
- 20sek support hold on box
- 15+ 15m db overhead carry
- 20sek L-hang
- Handstandhold
Painonnosto
Tempaus tekniikkaa + nostelua
Keskiviikko
WOD
Thruster
7x 3
”2min
12min amrap
15 Kb swing (24/16)
12 kb box step up (24/16)
9 V-up
Basic-Wod
Thruster
7x 5
”2min
12min amrap
10 Kb swing
10 kb box step up
10 1-leg V-up
Gymnastic
Teemana ring mucle-up juttuja…
+ 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:
With partner:
40min amrap
1000m Row
200m Kb suitcase carry
1000m Row
200m sandbag carry
1000m Row
200m Kb front rack carry
1000m Row
200m Partner carry
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Perjantai
WOD:
”Riina”
For time:
20m handstandwalk
100 Double under
21 Hspu
21 Toes to bar
9 Squat clean (70/50)
75 Double under
18 Hspu
18 Toes to bar
7 Squat clean (80/55)
50 Double under
15 Hspu
15 Toes to bar
5 Squat clean (90/62,5)
20m handstandwalk
Basic-Wod
For time:
20 shouldertaps
100 Single under
21 Push-up
21 Knee raise
9 Hang power clean + front squat
75 Single under
18 Push-up
18 Knee raise
7 Hang power clean + front squat
50 Single under
15 Push-up
15 Knee raise
5 Hang power clean + front squat
20m shouldertaps
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi-Wod (ke/pe)
15.00 Wod
Wod
Back squat
10×10
1,5min rounds
For time:
Teams of 3 relay
4 total rounds:
40m shuttle run
5 partner over burpee
Sunnuntai
Omatoimi peruskuntoilu
Rennonletkeästi
5000m soutu / hiihto tai 10000m fillari
Sitten 10 kierrosta tasaisen leppoisaan tahtiin.
10 rengassoutu
10 Punnerrus
15 Ilmakyykky
Lopuksi vielä
2500m soutu tai hiihto / 5000m fillari