Maanantai
WOD
24min for quality
4 Turkish get up
1 Rope climp
8 Overhead squat
20 Hollowrock
BASIC-WOD
24min for quality
4 Turkish get up
2 Bar travel
8 Overhead squat with stick
20 tuckrock
ENDURANCE
50min
Ergoilla
5x
5min pk
3min Vk1
2min Vk2
Tiistai
WOD
Tempo pull-ups
5×3
(3sek up, 3sek hold, 3sek down, 0sek bottom)
“2,5min
For time:
500m row
30 Pull-up
9 Wallwalk
Cap 6min
BASIC-WOD
Tempo ring row
5×5
(3sek up, 3sek hold, 3sek down, 0sek bottom)
“2,5min
For time:
1000m bike
30 Jumping pull-up
5 Wallwalk
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
WOD
Clean & Jerk practice
10x OT90sek
3 Power clean & push jerk
(touch and go)
BASIC-WOD
Hang power clean practice
10x OT90sek
5 hang power clean + stoh
Voimistelu
Yleistästä voimistelua
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
Tempaus tekniikkaa ja nostelua
ENDURANCE
4 rounds for time:
1000m Row / 2000m Bike / 1000m ski
30 Dumbell snatch
30 Squat jump over db
Perjantai
WOD
12min amrap
8 Dumbell snatch (L)
8 Overhead walking lunge steps (L)
8 Dumbell snatch (r)
8 Overhead walking lunge steps (r)
40 crossovers
Rx 35/22,5
Scale the dumbbell weight and number of crossovers that you can keep moving 12min with minimal rest.
BASIC-WOD
12min amrap
8 Dumbell snatch (L)
8 Front rack walking lunge steps (L)
8 Dumbell snatch (r)
8 Front rack walking lunge steps (r)
20 crossovers
Scale the dumbbell weight and number of crossovers that you can keep moving 12min with minimal rest.
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi-Wod (ke/pe)
15.00 Wod
WOD
4 rounds of
40sek wallball
20sek rest
40sek Ghd sit-up
20sek rest
40sek Box jump over
20sek rest
40sek 2Kb hang power clean + jerk
2min rest
Result is the worst reps of each movenet combined.
Sunnuntai
Omatoimiperuskunto
20min ergolla rennosti lämppää
Sitten:
5x
1min Lankku
1min Kasakkakyykky
1min Sit-up
1min Overhead squat kevyellä
1min V-up
loppuun 15-30min leppoista ergoa