Maanantai
WOD
30min skill practice (not for time or amrap)
3 Wallwalk
6 Pistol Squat
2 Turskish get up
6 Pistol Squat
3 Bar muscle-up / jumping muscle up
6 Pistol squat
3-5m Handstandwalk
Basic-Wod
24min skill practice (not for time or amrap)
1 Wallwalk
4 Chrimp Squat
2 Turskish get up
4 Chrimp Squat
3 jumping to support
4 Chrimp squat
3-5m weelbarrow walk
Endurance
Ski / Bike / Row
3x
5min pk
5min vk1
5min vk2
Tiistai
WOD
Bench press
5-5-5-5-5
“3min
6min amrap
Push press (45/32,5)
Bar over burpee
Reps for each movement is round number, first round 1 rep each, second 2 and so on..
Basic-Wod
Front squat
5-5-5-5-3-3-3-3
“2,5min
Increase weight for every round.
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
WOD
Back Squat (week9)
3×3 75%
1×2 85%
4×2 90%
“3min
Basic-Wod
Bench press
5-5-5-5-5-5
“3min
Start with weight that allows you to increase weight every round
5min amrap
6+6 Db Push press
4 Burpee
Gymnastic
Kippi harkkaa
Endurance
Maanantain tai keskiviikon endu
Torstai
9.30 Huolto
16.00 Rästi-wod (ti / ke)
17.00 Huolto
17.00 Painonnosto
18.15 Endurance
19.15 Huolto
Painonnosto
Rinnalleveto ja työntö harkkaa ja nostelua
Endurance
10 rounds for time:
200m run
20 Kb clean and jerk (24/16)
10 Wallball
10 Erikois liike
Cap 45min
Perjantai
WOD
“Helen”
3 rounds for time
400m run
21 Kb swing (24/16)
12 Pull-up
Cap 21min
Basic-Wod
Scaled “Helen”
3 Rounds for time
400m Run
21 Kb Swing (16/12)
12 jumping pull-up
cap 21min
Lauantai
WOD
Partner relay
8 round total (4 each)
21cal Row
15 2kb clean and jerk (16/12)
9m Slege pull
Sunnuntai
Omatoimiperuskunto
7-10 kierrosta hikoillen, muttei hätäillen.
3min pk ergoilu
3min seuraavaa settiä
6 ring row
6 push press
6 Cossack squat