Maanantai
WOD
“The chief”
5x
3min amrap
3 Power clean (61/42,5)
6 push up
9 Air squat
1min rest
Result: total rounds completed
BASIC-WOD
4x
3min amrap
3 Hang power clean
5 push up
7 Air squat
1min rest between rounds
Result: total rounds completed
Endurace
50min (pk/vk1)
1500m Row
60 Box step over
1000m Run
60 Kb hang clean & jerk
1000m ski
60 Stepping burpee (no jump)
Tiistai
Shoulder press
3-3-3
Push press
3-3-3
Push jerk
3-3-3
“2min
8min amrap
8 Db snatch (30/22,5)
24 Double under
BASIC-WOD
Shoulder press
3-3-3-3-3
Push press
3-3-3-3-3
“2min
8min amrap
6 Db snatch (22,5/15)
12 Crossover
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
Back Squat
5×3 80%
5×2 85%
5×1 90-92,5%
“2min
(vertaa 2viikon takaiseen)
BASIC-WOD
Back Squat
5×5
5×3
“2min
(vertaa kahden viikon takaiseen)
Voimistelu
Bar muscle-up, harjoitteita ja harjoittelua
Endurance
Maanantain endu
Torstai
HELATORSTAIN HULLUTTELU PARIN KANSSA.
Wodit
10.00-11.3o
11.30-13.00
*huom kesto 1,5h
WOD
60min partner amrap
400m 2 kb carry (32/24)
60 Partner wallball
50 Partner sit-up
40 Kb hang snatch (32/24)
30 Sandbag lift over
20 Wallwalk
10 Rollover
Perjantai
WOD
For skills.
It`s time to practice gymnastic movements. Keep the pace low. Try to do nice steady sets.
15min practice
100m run
Set of kipping pull-up
100m run
Set of handstandpush-up
5min rest
15min practice
100m run
Set of toes to bars
100m tun
1-3 tries of handstandwalk
BASIC-WOD
For skills.
It`s time to practice gymnastic movements. Keep the pace low. Try to do nice steady sets.
12min practice
100m run
Set of kipping pull-up
2min rest
12min
100m run
Set of knee raises /1 leg toes to bar
2min rest
12min practice
100m run
Set of shoulder taps
(wallwalk / handstand)
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi wod (ke/pe)
15.00 Wod
WOD
Squat clean practice
Otm x 15
Squat clean
Rounds 1-5: 3 reps
Rounds 6-10: 2 reps
Rounds 10-15: 1rep
Sunnuntai
Omatoimiperuskunto
45-60min rennosti paikkoja availlen seuraavaa
400m hölkkä
12 Kippi tangossa
10m askelkyykky kävely (tosi pitkä askel)
8 Askelkyykky josta noustaan etujalan päälle vaakaan
6 Turkis get up
4 Valakyykky (kevyt paino, mahdollisimman kapea ote ja syvä kyykky)