Maanantai
WOD
Bench press
10-10-10
Push press
7-7-7
Push Jerk
5-5-5
BASIC-WOD
Ring push-up
10-10-10
Shoulder press
7-7-7
Push press
5-5-5
ENDURANCE
Ergoilla
7min Pk + 3min Vk2
6min Pk + 4min Vk2
5min Pk + 5min Vk2
4min Pk + 6min Vk2
3min Pk + 7min Vk2
Tiistai
WOD
Power clean practice
10min amrap
3 Power clean (85/60)
3 Bar muscle up
*scaling:
Scale the bar weight that is heavy for you and you can do reps with few second rest between
Bar muscle up, scale the movement, banded bmu, jumping bmu. Anyway this should be at difficult level for you.
BASIC-WOD
Power clean practice
10min amrap
5 Power clean
5 Jumping chest to bar
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
WOD
Overhead squat
3-3-3-3
Front Squat
5-5-5-5 (72,5%)
Extra
30-50 ghd sit-up
BASIC-WOD
Front squat
5-5-5-5-5-5
“3min
Extra:
Do:
30 V-up
30 Sit-up
2min plank
Voimistelu
….
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
Rinnalleveto ja työntö tekniikkaa ja nostelua
ENDURANCE
35min amrap
5 Air squat
5 Box over jump
5 Shoulder to over head (42,5/30)
5 Bar over burpee
*ad 5 reps to each movement after every round
Perjantai
WOD
For time
1-2-3-4-…10-…2-1
Deadlift (100/70)
10-20-30…100….-20-10
Double under
Cap: 15min
BASIC-WOD
For time
1-2-3-4-…10-…2-1
Sumodeadlift
10-20-30…100….-20-10
Single under
Cap: 12min
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi-Wod (ke/pe)
15.00 Wod
WOD
“Cindy”
20min amrap
5 pull-up
10 Push-up
15 Air squat
Sunnuntai
Omatoimiperuskunto
Rennon letkeästi:
10min hiihto
10min soutu
10min fillari
10min (rauhassa, hae liikkuvuuksia)
6 valakyykky (keppi tanko)
6 kasakkakyykky
6 Kippi tangossa
6 Kippi renkailla
6 KB windmill
5min hiihto
5min soutu
5min fillari