Maanantai
WOD
Power clean & push jerk practice
Every 2min for 12min
5 unbroken sets of power clean & jerk
BASIC-WOD
Hang power clean & push press practice
Every 2min for 12min
5 hang power clean & shoulder to overhead
ENDURANCE
40min
1min kb hang clean & jerk
1min Lunge steps (with slamball)
1min Sit-up
1min Squat with slamball
1min Slamball throw
1min V-up
1min Rest
*keep working whole 60sek at the time
*fast change to next movement
*There is a rest round for drinkin water
Tiistai
WOD
Find back squat 1 rep max
(week 0 / 14)
Find weight that allows you to have:
- Full range of motion
- Good form
- Good mechanics
For time:
25 Ghd sit-up
25 Box jump
25 Wallball
Cap 5min
BASIC-WOD
Find back squat 3 rep max
Find weight that allows you to have:
- Full range of motion
- Good form
- Good mechanics
For time:
25 V-up
25 Box step up
25 Wallball
Cap 6min
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
WOD
Pull-up kipping practice
20min amrap
400m run
Max pull-ups (unbroken set)
BASIC-WOD
20min amrap
200m run
Max set of ring row
Voimistelu
Voikka voimaa
OTM x 16
30sek Hanstand on wall
20sek Chin over bar hang
10sek Support hold on rings
5sek L-sit on box / parallettes
18min
30sek on / 30sek off
Hollow rock
Plank (vaativa asento)
Shoulder taps on wall
Superman rock
Superman hold
Wallwalk with out feet touching to ground
Endurance
Maanantain tai torstain endu
Torstai
9.30 Huolto
16.00 Painonnosto
17.00 Huolto
18.15 Endurance
19.15 Huolto
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Endurance
For time:
50 Wallball
50 Box over jump
200m lunge walk
800m Run
200m lunge walk
50 Box over jump
50 Wallball
(done 9.6.2022)
Perjantai
WOD
6min amrap
6m Handstanwalk
6 jump over whole box (60/50)
6min rest
6min amrap
6 Toes to bar
6 burpee to target
6min rest
6min amrap
6 parallette hspu
6 pistol squat
BASIC-WOD
6min amrap
6m weelbarrowwalk
6 box over jump
6min rest
6min amrap
6 Knee raise
6 burpee to target
6min rest
6min amrap
6 2db push press
6 2db (suitcase) lunge steps
Lauantai
9.00 Wod
10.00 Wod
11.00 Wod
WOD
Kesä klassikko
40min amrap
Relay in teams of 3
12 2db front squat (2×32 / 2×24)
30m sledge push (180/140)
Sunnuntai
Omatoimiperuskunto
10-15min soutu
2-3 kierrosta:
20 Kasakkakyykky
20 Sit-up
10-15min fillari
2-3 kierrosta:
20 Russian twist (kiekko tai pallo tähän)
20 box step up (pallo olalla)
10-15min hiihto
2-3kierrosta:
10+10 yhden jalan lantionnosto
20 Supermanrock