Maanantai
Hyvää uuttavuotta!
Ei ohjattuja tunteja.
Tiistai
WOD
As strenght and skill
5 rounds
3 Strict handstandpush-up
5 Kipping handstandpush-up
Rest 2min between rounds
Metcon:
10min amrap
5 ring push-up
10 V-up
15 Box over steps
*ring push-up rx, chest to the ground.
Basic-Wod
As strenght and skill
5 rounds
3 hspu from box
5 2db shoulder press (sitting)
Rest 2min between rounds
Metcon:
10min amrap
5 push-up
10 Sit-up
12 Box over steps
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
Front squat
10x 2 (3sek stop at bottom)
“2,5min
*Build the weights up that allows you to have good and tight form.
Extra:
3x 10-12 Hip extension, (2sek hold at top position)
Basic-Wod
Front squat
10x 1+1
(1 rep with 3sek stop at bottom, second normal)
“2min
Extra:
3x 10-12 Hip extension,
Gymnastic
Kippitangossa ja hupsu harjoittelua
Endurance
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
Tempaus tekniikka ja nostelua
Endurance
7 rounds for time:
500/450m Row or ski or 1000/900m bike
30 Kb hang clean and jerk
15 Kb Lunge steps (left)
15 Kb Lunge steps (right)
Cap 35min
*Choose kettlebell that allows you do big sets with good speed. 16/12 should fit most.
*Hold kettlebell on same side in farmes carry position as you take the step. Left arm + left leg / right arm + right leg.
Perjantai
WOD
For time
First
9-6-3
Thruster (60/42,5)
Bar muscle-up
Rest 4min
Then
15-12-9
Thruster (42,5/30)
Chest to bar pull-up
Cap 20min
Basic-Wod
For time
First
9-6-3
Front squat + push press (heavy)
Jumping bar muscle-up
Rest 4min
Then
15-12-9
Thruster (light)
Jumping chest to bar pull-up
Cap 20min
Lauantai
WOD
For sweat and skill
3x
4min easy ergo
3min handstand walk practice
4min easy ergo
3min gymnastic move practice
(pull-over, roll over, support hold, support rock, skin the cat, L-variations.)
*use all ergos ones if possible.
Sunnuntai
Omatoimiperuskunto
3-5 rounds.
Have comfort pace, some movements should rise your heart rate a little bit but not to near red zone. Some movements are easier to lower bpm.
40sek on / 20sek off
- Echo bike
- Box step up
- Kb swing (vertical)
- Echo bike
- 1-leg V-up
- Plank
- Ski
- Single under / cross over / double under
- Wallsit
- Ski
*Rest 2min between rounds