Maanantai
Wod
10 rounds for time
3 power clean
1 jerk
10 box jump
Cap 20min
(75/52,5)
Basic-Wod
10 rounds for time
3 hang power clean
1 shoulder to overhead
12 Air squat
Cap 20min
Endurace:
45min Parin kassa
Toinen – 80cal soutu
Sillä aikaa toinen
20 Slamball ground to over head
20 Slamball russian twist
20 1-leg v-up
20 Slamball over head lunges
*Sallitut syke alueet Pk ja Vk1 (sininen+ vihreä)
Jos jompi kumpi karkaa VK2:lle suorittaa pari 8 burpeeta.
Tiistai
Wod
For time:
5 sandbag squat
20m sandbag carry
3 Bar muscle up
5 sandbag squat
20m sandbag carry
5 Bar muscle up
5 sandbag squat
20m sandbag carry
7 Bar muscle up
5 sandbag squat
20m sandbag carry
9 Bar muscle up
Cap 12min
Scaling:
If you can do some bar muscle ups, but rx reps are too much to keep intensity, scale bmu`s 2-3-4-5. Also you can do them with band. Also jumping bar muscle up is great movent for this workout.
*Sandbag needs to be on shoulder when squatting.
Basic-Wod
For time:
3 sandbag squat
14m sandbag carry
5 jumping chest to bar
3 sandbag squat
14m sandbag carry
7 jumping chest to bar
3 sandbag squat
14m sandbag carry
9 jumping chest to bar
3 sandbag squat
14m sandbag carry
12 jumping chest to bar
Cap 12min
*sandbag on bearhug position when squatting.
Painonnosto
Rinnalleveto ja työntö tekniikkaa + nostelua
Keskiviikko
Wod
Back Squat
15-12-9-6-3-3
“3min rounds
+ Speed
Basic-Wod
Front Squat
9-9-6-6-3-3
“3min rounds
+ Speed
Gymnastic
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:
39min amrap
26 Wallball (9/6)
16 1db devils press (22,5/15)
26 Box jump over
16 Burpee
26 db split jerk (22,5/15)
16 Medball clean (9/6)
Painonnosto
Tempaus tekniikkaa ja nostelua
Perjantai
Wod:
Kipping practice
OTM x16
1. 5-12 Toes to rings
2. 1-3 Wallwalk
3. 1-2 Rope climb
4. 6-8 Pistol squat
Basic-Wod
OTM x16
1. 5-10 Toes to rings / ring kipping
2. 1-2 Wallwalk
3. 1-2 Rope climb / lock to rope
4. 6-8 Shrimp squat
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi-Wod (ke/pe)
15.00 Wod
Wod
Heavy Cindy
20min amrap
5 weighted pull-up
10 Push-up with feet on box
15 squats holding a plate
Rx:
Pull-up 5/3 slamball between legs
Push-up 60cm box with paralettes for men, 50cm box with paralettes for women.
Squats 15/10 plate on front rack position.
Scaling:
If you havent`t done normal “Cindy” do that one.
20min amrap
5 pull-up
10 push-up
15 Air squats
If pull-ups or push-ups are too difficult, scale the movements or rep scene.
5 jumping pull-up
10 knees down push-up
15 air squats
or
3 pull-up
6 push-up
9 air squats
*in this workout none of the movements should be too difficult at the start. Time and intensity will do its job.
Sunnuntai
Omatoimi peruskuntoilu
Lyhyt pk (kellosta sininen alue)
2km hölkkä / reipas kävely
3km soutu
3km hiihto
6km pyörä
Keski
3km hökkä / reipas kävely
5km soutu
5km hiihto
10km pyörä
Pidempi
5km hölkkä / reipas kävely
7km soutu
7km hiihto
14km pyörä