Maanantai
WOD
Ring dip
5-5-5-5
“3min
After dip perform 1 legless ropeclimp
5min amrap
10 Push-up hands on plate
5 Plate over burpees
20m Overhead lunge walk
Rx 20/15
Basic-Wod
Box dip
3-3-3-3-3
*1 bar travel after every set
5min amrap
7 Push-up
5 Burpees
14m Overhead lunge walk
Rx 15/10
Endurance
Ergoilu
4min Pk – Row
4min Vk1 – Row
2min squat hold
2min rest
4min Pk – Ski
4min Vk1 – Ski
2min hang
2min rest
4min Pk – Row
4min Vk1 – Row
2min wallsit
2min rest
4min Pk – Bike
4min Vk1 – Bike
2min Plank
2min rest
Tiistai
WOD
0:00-12:00
Built to max weight in complex
Power clean
Hang power clean
Power clean
12:00-15:00
Rest
15:00-20:00
For time
21 2db hang clean
42 Double under
15 2db hang clean
30 Double under
9 2db hang clean
18 Double under
*in comlex start about 70% of your max. Try to at least 6 sets in 12min.
Basic-Wod
0:00-12:00
Built to max weight
3 Hang power clean
12:00-15:00
Rest
15:00-20:00
For time:
21 Kb swing (32/24)
42 Obstacle over jump
15 Kb swing
30 Obstacle over jump
9 Kb swing
18 Obstacle over jump
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
Back Squat (w14)
Find 1 rep max
Extra: vatsapiiri
Basic-Wod
Front Squat
5-5-5-5-5-5
“2,5min
Add weight each round.
Extra:
20 Sit-up
16 1-leg v-up
12 Tuck-up
20 Sit-up
16 1-leg v-up
12 Tuck-up
Gymnastic
Handstandpush-up / Handstand hommia
Endurance
Maanantain tai torstain 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
40min amrap
50cal ergo
40 Lunge steps
30 Push press
20 Box jump
10 Burpee box over
(30/20)
Perjantai
WOD & Basic wod
Wu:
20reps of shoulder rotation.
15 Reverse snow angels
2x 7-10 Wrists with band
8x10sek holds on the wall
Strenght 1:
RIng row
3x 5+5 (slow + Fast)
“2min
Strenght 2:
Band row
3x 8+8
“2min
Strenght 3:
Collect 10-20
Back extensions from box
Lauantai
WOD
0-15min amrap
2-4-6-8-10
Sumodeadlift (110/77,5)
Wall facing handstandpush-up
*if you can complete 10rep round, start again form 2 rep round.
15-20min
Find max handstandwalk
Scaling:
Sumodeadlift: should be heavy that allows you to have good form and mechanics.
Hspu: Scale it to your level, but don’t kip today.
Strict handstand push-up
Handstandpus-up from box
Ring push-up
Sunnuntai
Omatoimiperuskunto
Easy pace
Do couple of rounds: (40-60min)
Row 1000m
30 Air squats
30 Sit-up
30 Kb swings
Bike 2000m
20 Cossack squats
20 1-leg v-ups
20 Kb snatch
Ski 1000m
10 Overhead squat (empty bar or stick)
10 Toes to rings
10 Kb Turkis get up