Maanantai
WOD
Partner metcon
4 Rounds (each)
750m row
50 ****
1 round: 50 Air squats
2 round: 50 Ring rows
3 round: 50 Sit-ups
4 round: 50 lunge steps
B can start rowing right after A is finished row and starts to do reps
BASIC-WOD
Push Press
3x 8
“3min
7min amrap
5 Shoulder to overhead
8 Box over step
20sek rest
ENDURANCE
40min
50 Box over step
50 Kb hang clean and jerk (16/12)
50 Sit-up
50 Kb SDHP (16/12)
Tiistai
WOD
Push Press
3x 8 (65% of max)
“3min
7min amrap
5 Push jerk (77,5% of max)
10 Box over jump
20sek rest
BASIC-WOD
Partner metcon
4 Rounds (each)
750m row
35 ****
1 round: 35 Air squats
2 round: 35 Ring rows
3 round: 35 Sit-ups
4 round: 35 lunge steps
B can start rowing right after A is finished row and starts to do reps
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
WOD
Front squat
Find 1 rep max
Metcon:
3 rounds for time:
12 Front squat (50% of max)
12 Toes to bar
Cap 5min.
BASIC-WOD
Front squat practice
Front squats
5x 3
“2min
3 rounds for time:
15 Slamball squat
12 Slamball throw
Cap 6min
GYMNASTIC
Kipping pull-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
Rinnalleveto ja työntö tekniikkaa ja nostelua
ENDURANCE
For time:
50 Push-up
50 Air Squat
20 Pull-up
20 Burpee to target
50 Push press (35/25)
50 Front rack lunge steps (35/25)
35 Pull-up
35 Burpee to target
50 Push-up
50 Air squat
50 Pull-up
50 Burpee to target
Cap 45min.
Perjantai
WOD
Gymnactic practice
BASIC-WOD
Gymnastic movements practice
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi-Wod (ke/pe)
15.00 Wod
WOD
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
Sunnuntai
Omatoimiperuskunto
10min pk ergo
10min vk1 ergo
15min pk ergo
15min pk ergo
* jälkeen 20-30min
Jalkojen rullailu / pallottelu / tangolla rullailu
pohkeet, takareidet, pakarat, etureidet…
2-4min / lihas