Maanantai
WOD
“Ai kauheeta”
Sanois Anja
2min max reps Shoulder to over head (60/42,5)
2min juomatauko
2min max reps hang power clean (70/50)
2min juomatauko
2min max reps sumodeadlift (110/77,5)
2min juomatauko
2min max reps db snatch (30/22,5)
Scaling: Keep weights relativity heavy. Aim is to move heavylish weight for two mins, don’t let it go for singles.
Tiistai
WOD
*This should be metabolically moderate workout, but same time practicing pull-up capacity and handstand skills.
35min moderate pace
Row 500m
1 big set of kipping pull-ups
Run 400m
7m handstandwalk
Scaled 1
Row 400m
1 Big set of jumping chest to bar
Jog 300m
1 big set of shoulder taps on wallwalk position
Scaled 2
Row 400m
1 big set of ring rows
Walk/jog 200m
1 Big set of shoulder taps feet on bench
Keskiviikko
WOD
Back squat (w4)
5x (70%)
5x (72,5%)
5x (75%)
5x (77,5%)
5x (75%)
5x (72,5%)
5x (70%)
“3min
Extra:
50 V-up fast as possible
or
30 Tuck-up fast as possible
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:
Row 2000m or Bike 4000m or Ski 1500m
Run 1400m
Swim 240m
Run 500m
Perjantai
WOD
Bench press
7-7-5-5-3-3
“3min
Kerrytä:
90sek chin over bar hold
9sek L-hang
90sek support hold on box
Lauantai
9.00 Wod
10.00 Wod
11.00 Wod
WOD
Partner amrap
3 rounds
5min
200m run
16 Sangbag clean (50/35)
max metres Sledge push (140/100)
3min rest between rounds
Result: metres sledge pushed
Scaling:
weights are relativity light, scale the weights if needed to keep nice pace.
Run* both
Cleans* reps, how ever, bag must be be dropped to ground.
Sledge* change when needed.
Uinti treenit menee sillä tavalla että treeni alkaa ja päättyy salilta. Kimpassa kuljetaan pitiksen “salarannalle” jossa treeenissa on uintia. Ranta on matala niin käsipohjallakin pärjää.
Sunnuntai
Omatoimiperuskunto
2-4x
10min ergo
10x 40sek on / 20sek off
- Cossack squat
- 1-leg V-up
- lunge walk (long steps)
- Supermanlift
- Overhead squat + shots press (Stick)
- Side plank
- L-hang
- Side plank (other side)
- Kb windmill
- Plank