Maanantai
WOD
Front Squat
3-3-3-3-3
“2,5min
*Built to heavy ( not for max)
For time:
Rx
3-6-9-6-3
Thruster (52,5/37,5)
Strict pull-up
Bar over burpee (lateral)
Cap 6min
Scaled:
3-6-9-6-3
Thruster (42,5/30)
Kipping pull-up
Bar over burpee (lateral)
Basic-Wod
Front Squat
3-3-3-3-3
“2,5min
*Build up
For time
3 Rounds of
6 Thruster (30/22,5)
6 Jumping pull-up
6 Bar over burpee (lateral)
Cap 6min
Endurance
7x
5min steady work then 1min rest. Keep rest minimal, and to switch movement quickly.
12 Box over jump
12 Push-up
12 V-up
12 Plank twist
12 Tater
Tiistai
WOD
3 rounds of:
3x OTM
1: 20/16 cal row
2: 3-5 Bar muscle up*
3: Rest
3 rounds of:
3x OTM
1: 20/16 cal ski
2: 5-10m handstandwalk*
3: Rest
3 rounds of:
3x OTM
1: 20/16 cal Bike
2: 30 Double under*
3: Rest
*Hit the ergo round hard as a sprint.. Skill round should be relatively easy, heart rate will be high and that will make things difficult.
Scaling:
Ergo, if your are not able to hit 20/16 try to hit 17/14 or 15/12
Skills: over all
Dont`do it too hard. Because this time you are tired when doing.
Bar muscle up:
bmu with 1 band or jumping bar muscle up.
Handstandwalk:
spotted handstand walk
wheelbarrow walk
Double under:
First reps: 20 / 15 / 10 / 5
if 5 du is impossible then 40 single under
Basic-Wod
3 rounds of:
3x OTM
1: 15/12 cal row
2: Jumping bar muscle up
3: Rest
3 rounds of:
3x OTM
1: 15/12 cal ski
2: 2 wallwalk
3: Rest
3 rounds of:
3x OTM
1: 10/7 cal Echo bike
2: 40 singe under
3: Rest
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
RX
4 rounds for time:
25 Toes to bar
40m db lunge walk (22,5/15kg)
Cap 15min
*Dumbell at the shoulder
*In toes to bars aim for +5rep unbroken sets for first two rounds.
Scaled 1
4 rounds for time:
15 Toes to bar
40m lunge walk
Cap 15min
Scaled 2
4 rounds for time:
15 Hanging leg raises
40m lunge walk
Cap 15min
Basic-Wod
4 rounds for time:
15 Hanging leg raises
30 lunge steps
Cap 15min
Gymnastic
Elmon erikoiset
Endurance
Maanantain tai torstain endu
Torstai
9.30 Huolto
16.00 Rästi-wod (ma / ke)
17.00 Huolto
17.00 Painonnosto – EI TÄLLÄ VIIKOLLA
18.15 Endurance
19.15 Huolto
Painonnosto
Ei torstain painonnostoa tällä viikolla.
Endurance
44min partner amrap
100 bar over jump
80 Sumodeadlift high pull (35/25)
60 Wallball
40 Bar over burpee
30 Wind screen wiper (with bar)
*Work goes: A for 1min then B for 1min and so on…
Perjantai
WOD
Selkä progressio (w5)
Ring row
5×5 (3sek hold)
“2min
Supported bent row row box
6×6
“2min
*6 reps with weight that was 10rep max
Extra: perjantai pumppi
Basic-Wod
Selkä progressio (w5)
Ring row
5×5 (3sek hold)
“2min
3x max ring row
Back extensio from box practice
Lauantai
WOD
For time:
25 Push-up
25 Sit-up (military style)
25 Air squat
50 Push-up
50 Sit-up (military style)
50 Air squat
75 Push-up
75 Sit-up (military style)
75 Air squat
100 Push-up
100 Sit-up (military style)
100 Air squat
Cap 30min.
Sunnuntai
Omatoimiperuskunto
4-5 kierrosta:
35sek työ / 25sek lepo
- Boksin ylitys askeltamalla
- Istumaannousu
- Ilmakyykky
- Hollowrock
- Askelkyykky
- Kb Swing (suorille käsille)
- Kb Push press (50/50 per käsi)
- Lankku
- Burpee
- Lepo