Maanantai
WOD
Active recovery
Basic-Wod
Active revovery
Endurance
Pk ergoilu
2x
6min Row
6min Bike
6min Ski
6min E-bike
Tiistai
WOD
For movement and stability
5x
40sek on 20 sek off
- Overhead squat + bnp (20/15)
- Jefferson curl + squat
- Slamball over shoulder
- Sumo back squat + cossak (20/15)
- Ring kipping
- Knee over toes lunge steps
- Bridge
- Back rotation
Basic-Wod
For movement and stability
4x
40sek on 20 sek off
- Overhead squat + bnp (20/15)
- Jefferson curl + squat
- Slamball over shoulder
- Sumo squat + cossak
- Low bar kipping
- Knee over toes lunge steps
- Bridge
- Back rotation
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
WOD
Squat clean + split jerk
practice
10x 1 (80%)
Squat clean + split jerk
“1,5min
Basic-Wod
Power clean practice
10x 1
Power clean + Front squat + push press
”1min
Gymnastic
Yleistä voimistelua
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
Rinnalleveto ja työntö tekniikka ja nostelua
Endurance
Ergo 1
10min
6min Vk2
Ergo 2
10min
6min Vk2
Ergo 3
10min
6min Vk2
Perjantai
WOD & BASIC WOD
Easy pace
40min for sweat
2000m Row / Ski / 4000m bike
30 Air squat
25 Sit up
20 Ring row
15 Push-up
Lauantai
WOD
3 Rounds for time
9 Power snatch (42,5/30)
5m Handstandwalk
*Cap 4min
Rest 4min
3 rounds for time
9 Overhead squat (42,5/30)
5 Bar muscle-up
*Cap 4min
Rest 4min
3 Rounds for time
27 Double under
9 Burpee pull-up
*Cap 4min
Sunnuntai
Omatoimiperuskunto
Rennon letkeästi:
10min hiihto
10min soutu
10min fillari
10min (rauhassa, hae liikkuvuuksia)
6 valakyykky (keppi tanko)
6 kasakkakyykky
6 Kippi tangossa
6 Kippi renkailla
6 KB windmill
5min hiihto
5min soutu
5min fillari