Maanantai
WOD
4x
55sek on / 5sek off
- Scale on balance board
- Speed ladder
- Core 1
- Hang
- Pistol squat
- Kb windmill
- Core 2
- Rest
BASIC-WOD
4x
45sek on / 15sek off
- 1-leg scales
- Speed ladder
- Russian twist
- Hang
- 1-leg box desents
- Hip thrust with band
- Plank twist
- Rest
ENDURANCE
10x
Ergoilla
3min Pk
+
1min Core
Tiistai
WOD
Find 1rep max
Shoulder press
Find 1rep max
Push press
Find 1rep max
Push Jerk
BASIC-WOD
Shoulder press
3-3-3-3
“2min
Push press
3-3-3-3
“2min
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
Front squat (w13)
2x 75%
2x 75%
2x 85%
2x 85%
2x 92%
2x 92%
“3min
Extra:
3 sets of ghd sit-up
BASIC-WOD
Back squat
3-3-3-2-2-2
“3min
Extra:
3 sets of box v-up
GYMNASTIC
Muscle-up juttuja
ENDURANCE
Maanantain tai torstain endurance
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
4min Row (Vk1)
4min Bike (Vk1)
4min Ski (Vk1)
4min Run (Vk1)
4min Row (Vk2)
4min Bike (Vk2)
4min Ski (Vk2)
4min Run (Vk2)
4min Row (Vk1)
4min Bike (Vk1)
4min Ski (Vk1)
4min Run (Vk1)
*30sek rest between
Perjantai
WOD
14min amrap
RX
60cal Row
50 Toes to bar
40 Wallball (9/6)
30 Clean (61 /43kg)
20 Ring muscle up
Scaled
60cal Row
50 Knee raise
40 Wallball (6/4)
30 Clean (43/29kg)
20 Pull-up
BASIC-WOD
14min amrap
Scaled
60cal Row
50 Knee raise
40 Wallball (6/4)
30 Clean (43/29kg)
20 Pull-up
scaled+
50cal Row
40 Sit-up
30 Wallball (6/4)
25 Clean (40/25kg)
15 Jumping Pull-up
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi-Wod (ke/pe)
15.00 Wod
WOD
Every 6min for 24min
15 Deadlift (100/70)
18 2db hang clean (22,5/15)
21 Hadstandpush-up
24 Double under
Sunnuntai
Omatoimiperuskunto
3-4x
3min ski
3min
10 sit-up
10 Lunge steps
3min row
3min
10 Box over
10 Slamball throw
3min Bike
3min
10 ring row
10 Superman rock
3min Echobike
3min
10 Cossack squat
10 Kb Windmill