Maanantai
WOD
Back Squat
3x (70%)
3x (70%)
3x (75%)
3x (75%)
3x (80%)
3x (80%)
Extra: 30-50 ghd hip-extension
Basic-Wod
Front Squat
6×3
“2,5min
Extra:
30 Banded kb sumodeadlift
Endurance
Fight gone really bad
5 rounds of
1min wallball
1min sumodeadlift high-pull
1min box jump
1min push press
1min cal row / ski
1min rest
(ball 9/6, barbell 35/25)
Tiistai
WOD
5 rounds for time
200m Run
10 Shoulder to overhead (72,5/50)
Basic-Wod
5 rounds for time
200m Run
12 Push press
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
For time
21-18-15-12-9-6-3
Db front squat
Toes to bar
* farmers carry after each round
(22,5/15)
Cap 25min
Basic-Wod
21-18-15-12-9-6-3
Squat with ball
Knee raise
* farmers carry after each round
Cap 25min
Gymnastic
Kässäri harkkaa
Endurance
Maanantain tai tiistain endu
Torstai
9.30 Huolto
16.00 Rästi-wod (ti / ke)
17.00 Huolto
17.00 Painonnosto
18.15 Endurance
19.15 Huolto
Painonnosto
Tempaus harkkaa ja nostelua
Endurance
For time:
3km run
100 box jump over
300 Double under
Perjantai
WOD
40min practice and sweat
250m ergo
1 set of handstandpush-ups
250m ergo
1-5 Bar muscle-up
250m ergo
3-10m handstandwalk
Basic-Wod
40min practice and sweat
250m ergo
1 set of toes to rings
250m ergo
1-5 Jumping bar muscle-up
250m ergo
1-2 Wallwalk
Lauantai
WOD
Teams of 4
35min for max reps
50 Burpee over obstacle
10 Rope climb
100 Ghd sit-up
10 Rope climb
50 Sandbag lift
Ski max calories to 1 machine as a team
Sunnuntai
Omatoimiperuskunto
5-7 kierrosta
40sek on / 20sek off
- Jump rope
- Plank
- Tasapainolaudalla ilmakyykky
- Reverse plank
- Cossack squat
- L-hang
- No jump burpee
- Rest