Maanantai
WOD
For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Handstand push-up
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Front Squat (60/42,5)
Cap: 14min
Basic-Wod
For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Push-up
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Front Squat
Cap: 14min
Endurance
Endu Ergoilu:
15min pk
10min vk2
5min pk
10min vk2
10min pk
Tiistai
WOD
Selkä progressio w8
Wu:
3x
10+10 Shoulder rotation
5 Jefferson curl
15+15 Wrist curl
10 Ring row (1sek stop)
Strenght 1:
Supported bent row from box
4x 3 (slow) + 3 (fast)
”2min
Strenght 2:
”Special pull-up”
4x 5
”2min
Basic-Wod
Selkä progressio w8
Wu:
3x
10+10 Shoulder rotation
5 Jefferson curl
15+15 Wrist curl
Strenght 1:
Ring row
5x 3 (slow) +5 (fast)
”2min
Strenght 2:
Db bent row
4x 10
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
3 rounds for time:
12 Toes to bar
60m sandbag carry
12 Toes to bar
60m 2 kb/db carry
*Rest 3min between rounds
Basic-Wod
3 rounds for time:
15 Sit-up
40m sandbag carry
15 Sit-up
40m 2 kb/db carry
Rest 3min between rounds
Gymnastic
Ring skills
Endurance
Maanantain tai torstain endu
Torstai
9.30 Huolto
16.00 Rästi-wod (ma, ti)
17.00 Huolto
17.00 Painonnosto
18.15 Endurance
19.15 Huolto
Painonnosto
Tempaus tekniikka ja nostelua
Endurance
20 Rounds for time:
15 Double under
10 Air squat
5 Push-up
3 Burpee
Cap: 35min
Perjantai
WOD
OTM x 24
odd: 5 bench press
Even: 5 Deadlift
*Choose weight that you think that you can move for whole work out. Be brave, this should be heavy sh*t for 24min rather than light and fun for 24min.
BASIC WOD
OTM x 20
odd: 5 bench press
Even: 5 Deadlift
Lauantai
WOD
5 rounds for time with partner:
60 Box step-up (16/12)
50 V-up
40 Wallball
30 Partner over burpee
*toistot saa jakaa miten haluaa
Sunnuntai
Omatoimiperuskunto
20min pk ergolla
Sitten 50sek on /10sek off
5x
1. Box step-up
2. Sit-up
3.Cossack squat
4. Russian twist
5. Db snatch + overhead lunge step
20-30min pk ergolla.