Maanantai
WOD
Power snatch practice
8min amrap
3 Power snatch
3 overhead squat
3 Strict handstand push-up
3 Power snatch
3 overhead squat
6 Strict handstand push-up
3 Power snatch
3 overhead squat
9 Strict handstand push-up
(52,5/35)
….
BASIC-WOD
Power clean practice
8min amrap
3+3 Db snatch
3 overhead squat (20/15)
1 wallwalk
3+3 Db snatch
3 overhead squat (20/15)
2 wallwalk
3+3 Db snatch
3 overhead squat (20/15)
3 wallwalk
….
Endurace
45min (Target =vk1)
400m run
30 Air squat
30 Sit-up
30 Push-up
Tiistai
WOD
30min Partner amrap (relay)
15cal row
25 Double under
10m handstandwalk
BASIC-WOD
30min Partner amrap (relay)
15cal ergo
40 single under
12m wheelbarrow walk
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
WOD
20min amrap
200m run
12 Deadlift (120/85)
15 Chest to bar pull-up
200m run
9 Power clean (85/60)
6 Bar muscle up
*Scale the movements and weights that allows you having some pace threw workout. This is not sprint, so keep bars heavy.
BASIC-WOD
20min amrap
200m run
15 2-db / kb Sumo deadlift
15 Ring row
200m run
9 2 kb/kb Hang power clean
9 Jumping chest to bar pull-up
Voimistelu
handstand jutskia
Endurance
Maanantain tai torstain 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
Triple tree
3km row
300 Double under
3mile run
Perjantai
WOD & BASIC WOD
Sitting shoulder press
5-5-5-5-5
“2,5min
Bench press
5-5-5-5-5
“2,5min
Extra:
Tabata bicep curls
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi wod (ke/pe)
15.00 Wod
WOD
Back Squat
5×5 (72,5%)
“2min
3 rounds for time:
20 2-X Box step up
20 2-X walking lunge steps
40 V-up
Cap: 18min
X = dumbbells (20/12,5) or kettlebells (20/12)
Sunnuntai
Omatoimiperuskunto
Tasaisen leppoissaan tahtiin tätä
15-20min ergo lämppää
Sitten
36-54min
40sek on / 20sek off
- Hyppis
- Reverse lunge steps
- Sit-up
- Box jump
- Ring row
- Russian twist
- Ring push-up
- Plank
- Rest