Maanantai
WOD
30min for quality and movement
16 Cossack squat (20/15)
16 Mountain climber
16 Sumo back squat (20/15)
16 Windmill (16/12)
16 Ring kipping
Basic-Wod
30min for quality and movement
12 Cossack squat
12 Mountain climber
12 Sumo squat
12 Windmill
12 Kipping
Endurace
Ergoilla:
*pidetään vastukset mahdollsimman matalana, ja tehdään syke temmolla.
*kaikki myllyt läpi (pyörä, hiihto, soutu, perkuleen-pyörä)
6min Pk
5min Vk1
1min lepo
Tiistai
WOD:
Kb skill practice
Kb Clean
Kb Snatch
+others
Otm x 9 (for quality)
* 6 kb hang clean
* 6 Kb hang snatch
* 6 Kb pistol squat decent
*every rep with 1sek stop at catch or bottom position.
Basic-Wod
Kb and db skill practice
Kb Clean
Db Snatch
+others
Otm x 9 (for quality)
*6 kb hang clean
*6 db hang snatch
*6 pistol / crimp squat decent
*every rep with 1sek stop at catch or bottom position.
Painonnosto
Rinnalleveto ja työntö tekniikkaa + nostelua
Keskiviikko
WOD
Skill day
For skill practice
24x 2min rounds
1.Kipping pu, c2b, mu practice
2.Easy row
3.Kipping hspu practice
4.Easy row
5.Handstandwalk practice
6.Easy Row
Basic-Wod
Skill day
For skill practice
24x 2min rounds
1.Kipping knee raise practice
2.Easy bike / ski
3 Handstand on wall practice
- Easy bike / ski
- wallwalk / weelbarrowalk practice
6.Easy bike / ski
Gymnastic
Teemana kippi tangossa, kippileuka ja varpaat tankoon.
+ 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:
Pk / Vk1
3x
2min jump rope
2min plank
2min run
2min wallsit
2min burpee
2min rest
Painonnosto
tempaus tekniikkaa ja nostelua
Perjantai
WOD:
Wod:
Find 1 rep max
on Front Squat
Find 1 rep max
on Push Press
*find maximum weight that you can lift with good form.
Basic-Wod
Find 3 rep max
on Front Squat
Find 1 rep max
on Push Press
*find maximum weight that you can lift with good form
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi-Wod (ke/pe)
15.00 Wod
Wod
15min Partner amrap
20m handstandwalk
40 Wallball
8 Turkish get up (24/16)
5min rest
15min partner amrap
26 Ghd sit-up
40 box over jump
6 Rope climb
Sunnuntai
Omatoimi peruskuntoilu
Tasaisen leppoissaan tahtiin tätä
36-54min
40sek on / 20sek off
- Hyppis
- Reverse lunge steps
- Sit-up
- Box jump
- Ring row
- Russian twist
- Ring push-up
- Plank
- Rest