Maanantai
Wod
Metcon
5 rounds for time
15 shoulder to overhead
12 chest to bar
9 Sumodeadlift high pull
(42,5/30)
Basic-Wod
Metcon
4 rounds for time
15 shoulder to overhead
12 jumping chest to bar
9 Sumodeadlift high pull
(30/20)
Endurace:
Ergoilu
6min Pk – Row
2min Vk1 – Row
2min Vk2 – Row
2min Plank
6min Pk – Ski
2min Vk1 – Ski
2min Vk2 – SKi
2min Side plank (left)
6min Pk – Row
2min Vk1 – Row
2min Vk2 -Row
2min Side plank (right)
6min Pk – Bike
2min Vk1 – Bike
2min Vk2- Bike
2min Reverse plank (from shoulders)
Tiistai
Wod
Back Squat
12-12-10-10-8-8
“in 3min rounds
+Speed practice
Basic-Wod
Front Squat
9-9-7-5-5
“in 3min rounds
+Speed practice
Painonnosto
Rinnalleveto ja työntö tekniikkaa + nostelua
Keskiviikko
Wod
30min amrap
50 Double under
10 Db snatch (30/22.5)
20 Sit-up
50 Double under
10 Knees to elbows
20 Supermanlift
Basic-Wod
24min amrap
75 Single under
10 Db snatch
15 Sit-up
75 single under
10 Tuck up (elbows to knees)
15 Supermanlift
Gymnastic
Teemana rengas taidot
+ 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:
45min with partner
Work 1
80m 2kb carry
28 2kb deadlift
12 Burpee
80m sandbag carry
8 sandbag clean
Work 2
Row (Vk1)
*Toinen tekee koko kierroksen work 1:stä, kun kierros on valmis vaihtuu soutajasta touhuaja ja niin ees päin…
Painonnosto
Tempaus tekniikkaa ja nostelua
Perjantai
Wod:
Partner metcon:
For time:
42cal Row (A)
42 Db box step up (A)
42cal Row (B)
42 Db box step up (B)
30cal Row (A)
30 Db box step up (A)
30cal Row (B)
30 Db box step up (B)
18cal Row (A)
18 Db box step up (A)
18cal Row (B)
18 Db box step up (B)
Cap 24min
*Box 50cm to all
*2x 15/10kg
Basic-Wod
Partner metcon:
For time:
34cal Row (A)
34 medball box step up (A)
34cal Row (B)
34 medball box step up (B)
24cal Row (A)
24 medball box step up (A)
24cal Row (B)
24 medball box step up (B)
14cal Row (A)
14 medball box step up(A)
14cal Row (B)
14 medball box step up (B)
Cap 24min
*Box 50cm to all
*Medball 9/6
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi-Wod (ke/pe)
15.00 Wod
Wod
10x OT3M
odd: 10 Strict pull-ups
even: 10 Bench press
*choose heavy loads that you can do first round unbroken, but next rounds in sets
Sunnuntai
Omatoimi peruskuntoilu
4-6kierrosta kepoisaan tahtiin.
5min ergo
1min Boksin ylityksiä
1min istumaanousuja (saa tehdä erivariaatioita)
1min slämball heittoja
1min Kasakkakyykkyjä
1min lepo