Maanantai
WOD
For time
6 deadlift + hang power clean
20 Chest to bar pull-up
30 Toes to bar
60 Wallball
30 Toes to bar
20 Chest to bar
6 deadlift + hang power clean
Rx 90/62,5
(kts. games “pig chipper”)
Basic-Wod
For time
10 2 db deadlift + hang power clean
15 jumping chest to bar
20 leg raises
40 Wallball
20 leg raiser
15 jumping chest to bar
10 2 db deadlift + hang power clean
Endurance
42min with good pace
45sek on 15sek off
- Slamball throw
- Box jump
- 2kb hang clean and push press
- V-up
- Air squat
- Rest
Tiistai
WOD
Back Squat (week 7)
4×3 (75%)
4×2 (80%)
“3min
Basic-Wod
Front Squat
7-7-7-5-5-5-3-3-3
“2,5min
(lisää painoa joka kierroksella toistomäärän viimeinen rauta on aina haastava pari ensimmäistä menee painojen noustessa.
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
WOD
24min Partner amrap (as relay)
6cal ergo
6 Box over jump
6 Kb vertical swing (24/26)
add 3 reps to each movement after both have completed the round.
Basic-Wod
24min Partner amrap (as relay)
4cal ergo
4 Box over step
4 Kb swing
add 2 reps to each movement after both have completed the round.
Gymnastic
Kippi harkkaa
Endurance
Maanantain tai keskiviikon 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
3 rounds for time
800m run
60 Double under
50 Air squat
40 Ring row
30 Push-up
15 Burpee to target
Perjantai
WOD
Nice sweat + skills
40min
200m run / jog
3-5 bar muscle up / jumping bar muscle up
200m run /jog
3-10m handstandwalk
Basic-Wod
Nice sweat + skills
40min
200m run / jog
3-5 jumping bar muscle up / jumping chest to bar
200m run /jog
5m wheelbarrow walk or 1-3 wallwalk
Lauantai
WOD
buy in: 80m sledge push
Then 3 rounds of
2 rope climb
12 Kb clean and jerk
20m sledge push
Sledge 200/160kg
Kettlebell 32/24kg
(kts. games “the alpaca reduxr”)
Sunnuntai
Omatoimiperuskunto
3-5 kieppiä
10min pk ergoilu
5min harkkaa valitsimaasi / valitsemiisi liikkeisiin (1-3 liikettä)