Maanantai
WOD
10 rounds for time
20/16cal ergo
3 Ring muscle up / 3 jumping ring mu / 5 ring dip / 5 ring push-up
Cap: 25min
Basic-Wod
Front squat
9×3
“2,5min
*Start with relativity easy and add weights.
Endurance
4 rounds of
1min work / 30sek off
- Box step up
- Side plank
- Kb swing (vertical)
- Handstand
- Db cluster
- Plank
- Burpee
Tiistai
WOD
Back Squat (week 11)
9×3 (85%)
“3min
Basic-Wod
10 rounds for time
15cal ergo
7 Ring push-up
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
WOD
For time:
7 weighted pull-up
40 overhead lunge steps
7 weighted pull-up
30 hang clean and jerk
7 weighted pull-up
20 Devils press
7 weighted pull-up
10 Turkish get-up
7 weighted pull-up
Rx 22,5/15 dumbbell for every movement
Cap 20min
Basic-Wod
For time:
7 ring row
36 overhead lunge steps
7 ring row
24 hang clean and jerk
7 ring row
12 Devils press
7 ring row
6 Turkish get-up
7 ring row
Gymnastic
Kippiharkkaa
Endurance
Maanantain endu!!!
(Tostain endua ei mahdu tekemään pienellä puolella)
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
Pk ergoilu joka sisältää tehtäviä.
Perjantai
WOD
Find heavy 1
Overhead squat
12min amrap
1 Overhead squat
10 Burpee box jump
*add 1 overhead squat for each round.
*ohs weight around 65% of heavy 1
Basic-Wod
Overhead squat practice
12min amrap
2 Overhead squat (20/15)
10 Half burpee box step up
*add 2 reps to overhead squat every round
Lauantai
WOD
Every 5min for 25min
20 Double under
10 Toes to bar
5 Power clean (60/45)
10 Handstand push-up
*Scaling:
Adjust movements and weights and reps that allows you to push the pace. Fast rounds gives plenty of time to recover.
Round should be under 2,5min.
Sunnuntai
Omatoimiperuskunto
3-6 rounds: (medium pace)
40sek on / 20 off
- Sit-up
- Air squat
- Push-up
- Box over step
- Kb swing
- 1-Leg v-up
- Supermanrock
- Cossack squat
- Ring row
- Rest