Maanantai
WOD
Kaikenlaista kivaa core jumppailua
Lopuksi pikku metcon
For time:
30 Ghd Sit-up
30 Pistol Squat
30 Box jump
Cap: 7min
BASIC WOD
Kivoja core (keskivartalo) juttuja.
Lopuksi sitten vielä metcon
6min amrap
14 Sit-up
12 Plate over jump
10 Shrimp squat
Endurace
PK / VK1
40min amrap
50cal ergo
50 Mountainclimber
50 box over step
50 db Hang split snatch
Tiistai
WOD:
For time with parner:
A1
50cal Row
50 Sumodeadlift (70/50)
A2
50cal Row
50 Sumodeadlift (70/50)
A1
35cal Row
35 Sumodeadlift (85/60)
A2
35cal Row
35 Sumodeadlift (85/60)
A1
20cal Row
20 Sumodeadlift (100/70)
A2
20cal Row
20 Sumodeadlift (100/70)
Basic-Wod
Sumodeadlift practice
20min amrap
9 Sumodeadlift
18 Box over step
1min rest
Painonnosto
Rinnalleveto ja työntö tekniikkaa + nostelua
Keskiviikko
WOD
Shoulder press
5-5-5-5
Push press
5-5-5-5
10min amrap
2 Wallwalk
30 Double under
Basic-Wod
Shoulder press
3-3-3-3-3-3
10min amrap
2 Wallwalk
50 Single under
Gymnastic
Teemana handstandpush-up harkkaa
+ 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:
4min Row (pk)
4min Ski (vk2)
4min Bike (pk)
4min Run (Vk2)
4min Echobike (pk :D)
4min Row (vk2)
4min Ski (pk)
4min Bike (vk2)
4min Run (pk)
4min Echobike (vk2)
*15sek rest between stations.
Painonnosto
Tempaus tekniikkaa ja nostelua
Perjantai
WOD:
Pull-up (myötä ote)
4x 10
“2min rest between rounds
Back Squat
5x 10
“2min rest between rounds.
Basic-Wod
Pull-up
4x 10
“2min rest between rounds
Front Squat
5x 7
“2min rest between rounds.
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi-Wod (ke/pe)
15.00 Wod
Wod
Dumbell and kettlebell skill practice.
Kässärilädderi hupi mielessä
Dumbell snatch for time
Esimerkki painot..
8x 20/ 15
6x 25/17,5
4x 30/22,5
2x 35/25
Timecap 2min
Sunnuntai
Omatoimi peruskuntoilu
5-7 kierrosta
40sek on / 20sek off
- Jump rope
- Plank
- Tasapainolaudalla ilmakyykky
- Reverse plank
- Cossack squat
- L-hang
- No jump burpee
- Rest