Maanantai
WOD
on a 25min clock.
Run 2,4km
Then max rounds of:
10 Push-up
20 Lunge steps
30 Sit-up
Basic-Wod
on a 20min clock.
Jog 1,2km
Then max rounds of:
5 Push-up
10 Lunge steps
15 Sit-up
Endurance
50min ergoilla
Row
6min Pk
4min VK1
2min VK2
Bike
6min Pk
4min VK1
2min VK2
Ski
6min Pk
4min VK1
2min VK2
Echo bike
6min Pk
4min VK1
2min VK2
Tiistai
WOD
12min amrap
3 Front squat
3 Push press
1 Rope climb
4 Front squat
4 Push press
1 Rope climb
5 Front squat
5 Push press
1 Rope climb
….
Add 1 squat and press every round.
(Rx 61 / 42,5)
Basic-Wod
12min amrap
3 Front squat
3 Push press
1 Bar travel
4 Front squat
4 Push press
1 Bar travel
5 Front squat
5 Push press
1 Bar travel
….
Add 1 squat and press every round.
(Rx 42,5 / 30)
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
WOD
Selkäprogressio (week 2w)
Wu:
20reps of shoulder rotation.
15 Reverse snow angels
2x 7-10 Wrists with band
8x10sek holds on the wall
Strenght 1:
RIng row
4x 5+5 (slow + Fast)
“2min
Strenght 2:
Band row
4x 8+8
“2min
Strenght 3:
Collect 10-20
Back extensions from box
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
Gymnastic
Kipping pull-up jutskia
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
Rive ja työntö harkkaa ja nostelua
Endurance
39min partner amrap
A:
1200/900m Row
B:
8 Burpee box step over
16 Box jump
24 kb swing (24/16)
32 Air squats
Perjantai
WOD
“Partner Linda”
Rx
10-9-8-7-6-5-4-3-2-1
Deadlift (1,5x bw)
Bench press (1x bw)
Squat clean (0,75x bw)
Intermediate Option
10-9-8-7-6-5-4-3-2-1
Deadlift (1,25x bw)
Bench Press (0,75x bw)
Squat clean (0,5x bw)
Cap 35min
Basic-Wod
“Partner Linda”
9-8-7-6-5-4-3-2-1
Deadlift (0,75x bw)
Bench press (0,5x bw)
Power clean + Front squat (0,4x bw)
Cap 35min
Lauantai
WOD
For recovery.
OTM x 30
- 6-10 Pistol squat
- 5-10 Windmill (L)
- 5-10 Windmill (R)
- 5-10 Joogahimmeli
- 5- 10 Overhead squat (20/15)
- 5-10 Toes to rings
Sunnuntai
Omatoimiperuskunto
20min lämppä ergoilu
5 kierrosta
35sek on /25sek off tai 40sek on /20sek off
1.Half burpee (ei käydä maassa, vaan punnerrusasennossa)
2. Push press (20/15)
3. Askelkyykky (askel 20kg lintille -> isompi liikerata)
4. Ring row
5. Db squat (kuula sylissä)
6. Slamball heitto (keskeltä ja olan yli)
7. Roikku tangossa
8. Rest
Jäähyttely 20min egoilu