Maanantai
Pyhäaikataulu
10.00 Wod
11.00 Wod
14.00 Wod
15.00 Wod
WOD
Core jumppailua
For time:
30 Ghd sit-up
30 Db snatch (22,5/15)
30 Toes to bar
30 Db snatch
30 V-up
30 Db snatch
Cap 14min
Tiistai
WOD
Overhead squat
5-5-5-3-3-3-1-1-1
“2min
*Build up mechanics and form.
*keep weights that allows you to do deep nice squats.
3min amrap
10m lunge walk (2x 24/16)
5 kb over burpee (fasing)
1min rest
3min amrap
10m lunge walk (1x 24/16)
5 kb over burpee (fasing)
BASIC-WOD
Front squat (2sek stop at bottom)
5-5-5-5-3-3-3
“2min
*Build up mechanics and form.
*keep weights that allows you to do deep nice squats.
Amrap
3min work
7m db lunge walk
5 burpee
1min rest
3min work
7m db lunge walk
5 burpee
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
WOD
With partner
24min amrap
2 rounds of
500m row
3 Rope climp
2 rounds of
500m row
30 Pull-up
2 rounds of
500m row
30 Db hang power clean (outside) (22,5/15)
*Meters and reps can be done as wanted.
*Reps to count other member has to be in choosed hold position (wallsit, face to wall handstand.)
BASIC-WOD
With partner
24min amrap
2 rounds of
1000m bike / 0,75m echo bike
40 Ring row
2 rounds of
1000m bike / 0,75m echo bike
30 kb vertical swing
2 rounds of
1000m bike / 0,75m echo bike
20 jumping chest to bar
*Meters and reps can be done as wanted.
*Reps to count other member has to be in choosed hold position (wallsit, face to wall handstand.)
Voimistelu
Yleistä voimistelua
Endurance
Tällä viikolla vain torstain
45min with partner
Work 1
80m 2kb carry
28 2kb deadlift
12 Burpee
80m sandbag carry
8 sandbag clean
Work 2
Bike / ski /echo bike (Vk1)
*Toinen tekee koko kierroksen work 1:stä, kun kierros on valmis vaihtuu soutajasta touhuaja ja niin ees päin…
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
45min with partner
Work 1
80m 2kb carry
28 2kb deadlift
12 Burpee
80m sandbag carry
8 sandbag clean
Work 2
Row (Vk1)
*Toinen tekee koko kierroksen work 1:stä, kun kierros on valmis vaihtuu soutajasta touhuaja ja niin ees päin…
Perjantai
WOD
Skill practice
3x
3min easy ergo
2min Handstand push-up practice
3min easy ergo
2min Pistol squat practice
3min easy ergo
2min handstandwalk practice
Basic Wod
Skill practice
3x
3min easy ergo
2min Wallwalk / handstand practice
3min easy ergo
2min Crimp squat / one leg squat practice
3min easy ergo
2min weelbarrow walk / handstandwalk practice
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi wod (ke/pe)
15.00 Wod
WOD
For time
9 Front squat (w1)
9x3m handstandwalk
15 Front squat (w2)
15 Bar muscle-up
21 Front squat (w3)
21 Strict handstandpush-up
Cap 20min
Weights and scaling.
Excamble:
W1 = 100/70
W2 = 80/55
W3 = 60/42,5
W1 = 80/55
W2 = 62,5/45
W3 = 50 / 37,5
Choose weights that w1 is heavy but you can take it from the floor and you can do reps in 1-3sets.
Handstandwalk, scale the numbers, use a spotter, or scale to wheelbarrow walk
Bar muscle up, scale the numbers or jumping muscle up
Handstand push-up, if its not bad you can try chest to wall handstand push-up.
Sunnuntai
Omatoimiperuskunto
Easy pace
Muutaman rundin tätä pyöräyttää läpi: (45-90min)
Row 1000m
30 Air squats
30 Sit-up
30 Kb swings
Bike 2000m
20 Cossack squats
20 1-leg v-ups
20 Kb snatch
Ski 1000m
10 Overhead squat (empty bar or stick)
10 Toes to rings
10 Kb Turkis get up