Maanantai
Wod
5 rounds for quality / time
10 Box jump (90/75)
10 intverted burpee
Target time 15-25min
Basic-Wod
18min amrap
8 Box jump
8 Reverse burpee
2 Wallwalk
Endurace:
45min
easy pace / keep moving
40 Kb swing (16/12)
30 Medball lunges
20 Medball russian twist
10 Burpee
2min rest
40 kb hang snatch
30 kb squat
20 toes to kb
10 burpee
Tiistai
Wod
Barbell practice
12min amrap
1 squat snatch
3 clean and jerk
30 Double under
(57,5/ 40)
Scaling:
Keep the load moderate, that snatch little bit limiting your speed. Try to do clean and jerks touch and go. Scale rope that it would take max 1min to come back to bar.
Squat snatch -> hang squat snatch -> power sntach + ohs
Basic-Wod
Hang clean and jerk practice
12min amrap
5 clean and jerk
15 bar over jump
Painonnosto
Tempaus tekniikkaa + nostelua
Keskiviikko
Wod
8min amrap
6 push-up
9 Sit-up
12 Air Squat
3min rest
8min amrap
6 ring push-up
9 V-up
12 1Db overhead lunge steps
3min rest
8min amrap
6 Strict handstandpush-up
9 Toes to bar
12 Pistol Squat
Basic-Wod
7min amrap
4 push-up
8 Sit-up
10 Air Squat
3min rest
7min amrap
4 Push press
8 1-leg v-up
10 Meball lunge steps
3min rest
7min amrap
4 Shoulder press
8 Knee raise
10 Shrimp Squa
Gymnastic
Handstandwalk
+ 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:
6min E-bike (pk)
4min E-bike (Vk2)
6min Row (pk)
4min Row (Vk2)
6min Bike (pk)
4min Bike (Vk2)
6min Ski (pk)
4min ski (Vk2)
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Perjantai
Wod:
Back Squat
12-10-8-6-4-2
“3min rounds
+ Speed
Basic-Wod
Front Squat
10-8-6-4-2-2
“3min
+ speed
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi-Wod (ke/pe)
15.00 Wod
Wod
For time:
15 Thruster
6 Bar facing burpee
12 Thruster
6 Bar facing burpee
9 Thruster
6 Bar facing burpee
6 Thruster
6 Bar facing burpee
3 Thruster
6 Bar facing burpee
Cap 6min
Rx (42,5)
Scaled:
15 Thruster
4 Bar facing burpee
12 Thruster
4 Bar facing burpee
9 Thruster
4 Bar facing burpee
6 Thruster
4 Bar facing burpee
3 Thruster
4 Bar facing burpee
(30/20)
*Scale the weight and reps that you can go under 6min cap. This should be fast one. Rather bit light bar than too heavy witch slows you down.
Sunnuntai
Omatoimi peruskuntoilu
Easy pace
Do couple of rounds: (40-60min)
Row 1000m
30 Air squats
30 Sit-up
30 Kb swings
Bike 2000m
20 Cossack squats
20 1-leg v-ups
20 Kb snatch
Ski 1000m
10 Overhead squat (empty bar or stick)
10 Toes to rings
10 Kb Turkis get up