Wodit 16.-22.1.

15.01.2023

Maanantai

WOD

 

Split jerk practice

 

9x OT90sek

 

Rounds 1-3

3 Split jerk

 

Rounds 4-6

2 Split jerk

 

Rounds 7-9

1 Split Jerk

 

BASIC-WOD

 

Push press practice

 

9x OTM

2 Push press (3sek stop at dip)

2 Push press (no stop)

 

ENDURANCE

 

45min

 

5min pk Ergo

 

3x per side

1 Turkish get up

1 Windmill

1 Overhead lunge

 

5min pk Ergo

 

3x / side

 

1x maailman vaikein liike

1x Vaaka

1x 1L squat



Tiistai

WOD

 

15x OTM

 

Do nice sets and give yourself some recovery time before next move

 

  1. Cossack squat
  2. Toes to rings
  3. Overhead squat (bar)
  4. Handstandpush-up
  5. Rest

 

3min Rest

 

15x OTM

 

  1. Pistol squat
  2. Toes to bar
  3. Overhead squat (kb/db)
  4. Handstandwalk / Rest
  5. Handstandwalk / Rest

 

BASIC-WOD

 

15x OTM

 

Do nice sets and give yourself some recovery time before next move

 

  1. Cossack squat
  2. Toes to kb
  3. Squat with plate
  4. Shoulder taps
  5. Rest

 

3min Rest

 

15x OTM

 

  1. Box desents
  2. Knee raise
  3. Overhead squat with stick
  4. Wallwalk
  5. Rest



Painonnosto

Rinnalleveto ja työntö tekniikkaa ja nostelua

Keskiviikko

WOD

Front Squat

 

4×3 75%

4×2 90%

 

“3min

 

BASIC-WOD

 

Back Squat

5-9-7-5-3-3

 

“3min

 

Extra: kerrytä 30 box v-up



GYMNASTIC

Yleisiä voimistelu juttuja

 

ENDURANCE

 

Mahdollsita tehdä maanantain tai torstain endu.



Torstai

 

 

9.30 Huolto

 

16.00 Rästi-Wod (ma-ti)

17.00. Huolto

18.15 Endurance (ei huoltoa tähän aikaan)

19.15 Huolto

 

PAINONNOSTO

Tempaus tekniikkaa ja nostelua

ENDURANCE

50min

5min  Row (pk)

5min Ski (pk)

5min Run (pk)

5min Bike (pk)

5min  Row (vk1)

5min Ski (vk1)

5min Run (vk1)

5min Bike (vk1)

10min cool down (pk)



Perjantai

WOD

 

5min amrap

5 Pull-up

8 Db snatch

12 Air Squat

 

5min Rest

 

5min amrap

5 Hspu

10 Box jump

 

5min Rest

 

5min amrap

20 Double under

10 Wallball

 

BASIC-WOD

 

5min amrap

4 Jumping pull-up

6 Db snatch

10 Air Squat

 

5min Rest

 

5min amrap

5 Push press

7 Box jump

 

5min Rest

 

5min amrap

30 Single under

7 Wallball



Lauantai

10.00 Wod

11.00 Wod

14.00 Rästi-Wod (ke/pe)

15.00 Wod

 

WOD

Relay on teams of 3

 

4 Rounds each

 

5 Ground to over head (42,5 / 30)

7 Shuttle runs

5 Ground to over head (42,5 / 30)

 

Rest as needed

 

4 Rounds each

 

7/9cal Row

6 Box step over burpee



Sunnuntai

Omatoimiperuskunto

2-3x lista läpi (1 kierros = 20min)

5min ergo (pk)

40sek on / 20sek off

  1. Side plank
  2. Reverse plank
  3. Side plank
  4. Plank
  5. Superman hold

5min ergo (pk)

4osek on / 20sek off

  1. Hang on the bar
  2. Wallsit
  3. Handstandhold
  4. Stand or scales on balance board
  5. Stand or scales on balance board (other leg)

Ajankohtaista