Maanantai
WOD
45min
For heavy sweat.
50 on / 10sek off
- Ergo
- Box over jump
- Double under / Crossover
- Slamball throw
- Rest
*Give this workout 80% off yourself.
BASIC-WOD
40min
For heavy sweat.
40 on / 20sek off
- Ergo
- Box over step
- Single under / crossover
- Slamball throw
- Rest
*Give this workout 80% off yourself.
Endurance
30min amrap
1000m run
120 Double under
80 Plate ground to overhead (15/10)
Tiistai
WOD
Deadlift
3-3-3-3-3
“3min
12min partner amrap
(as relay)
20 2kb Deadlift (24/16)
20m 2kb lunge walk
BASIC-WOD
Sumo Deadlift
5-5-5-5-5
“2min
12min partner amrap
(as relay)
14 2kb Deadlift
14m 2kb lunge walk
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
Bench press
5-5-5-5-5-5
“3min
6min amrap
6 strict knees to elbow
6 shoulder to overhead (60/42,5)
BASIC-WOD
Floor press
5-5-5-5-5-5
6min amrap
6 knee raise
6 shoulder to overhead
Voimistelu
Käsilläseisonta ja käsilläkävely juttuja.
Endurance
Vain maanantain 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
Death by box step up with ball
Death by burpee to plate
Perjantai
WOD
Every 5min for 25min
18 cal Row
12 Thruster 42,5/30
9 Bar over burpee
BASIC-WOD
Every 5min for 20min
12cal Row
9 Thruster 35/25
6 Bar over burpee
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi wod (ke/pe)
15.00 Wod
WOD
For time
2 rounds of
800m Run
50 Wallball
30 Pull-up
Sunnuntai
Omatoimiperuskunto
Rentoon tahtiin.
1000m reipaskävely / hölkkä
25 Sit-up
25 Air squat
25 Vertical kb swing
1000m row
25 Sit-up
25 Air squat
25 Vertical kb swing
1000m ski
25 Sit-up
25 Air squat
25 Vertical kb swing
1000m row
25 Sit-up
25 Air squat
25 Vertical kb swing
1000m reipaskävely / hölkkä