Maanantai
WOD
Deadlift practice
Find 1 rep max deadlift
Extra:
3 nice sets of GHD Sit-ups and Hip extensions
BASIC-WOD
Sumodeadlift practice
Find heavy 3
And do 3 sets with it.
Extra:
2 sets of box v-ups and hip extensions from box
ENDURANCE
4x
7min Pk ergo
3min cap (max effort)
15cal ergo
18 Kb swing (24/16)
18 Box over jump
Tiistai
HUOM! LOMAVIIKON AIKATAULU
katso ajanvarauksesta.
WOD
Bulgarian split squat
3×6 / leg
“15-20sek between legs
about 2min between sets
10min amrap
6 power clean
12 Front rack lunge steps
50/35
*add 5kg after every round.
BASIC-WOD
Front squat
5-5-5-5-5
“3min
8min amrap
4 power clean
10 Front rack lunge steps
37,5 / 27,5kg
Keskiviikko
WOD
18x OT90sek
odd: 3 strict pull-up
even: 5 push jerk (77,5%)
*bar from the ground
BASIC-WOD
18x OT90sek
odd: 5 ring row
even: 5 push press
*bar from the ground.
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Endurance
Maanantain ja torstatain 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
Ei painonnostoa tänään.
ENDURANCE
40min amrap
(3min work – 1min forced rest)
15 Burpee box over step
30 Box jump
15 Toes to bar
30 V-up
15 Db Push press (2x 22,5 / 2x 15)
30 Wallball
15 Pull-up
30 DB Power clean (2x 22,5 / 2x 15) *from ground.
15 Db snatch
30 Db overhead lunge (1x 22,5 / 1x 15kg)
Perjantai
WOD
Teams of 3
30min amrap
75/60cal Row/ski/bike/ebike
6 Rope climb
75cal/60cal Ski / Bike /ebike
30m Handstandwalk
75cal/60cal Row/ski/bike/ebike
6 Rope climp
75cal/60cal Row/ski/bike/ebike
30m Handstandwalk
Ebike cals 60/45cal
BASIC-WOD
Teams of 3
30min amrap
60/45cal Row/ski/bike/ebike
6 Rope climp feet on box
60cal/45cal Ski / Bike /ebike
30m wheelbarrow walk
60cal/45cal Row/ski/bike/ebike
6 Rope climp feet on box
60cal/45cal Row/ski/bike/ebike
30m wheelbarrow walk
Ebike cals 45/36cal
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi-Wod (ke/pe)
15.00 Wod
WOD
CrossFit open 23.3
(julkaistaan torstaina klo 22.00 games.crossfit.com)
Sunnuntai
Omatoimiperuskunto
20min pk ergolla
Sitten 50sek on /10sek off
5x
1. Box step-up
2. Sit-up
3.Cossack squat
4. Russian twist
5. Db snatch + overhead lunge step
20-30min pk ergolla.