Maanantai
HUOM!
Erikoisaikataulu!
iltawodit 16.00/17.00/18.00 (ei 19.15 wodia)
WOD
With partner
4x
A: 4min Bike (bpm 75-90% of max)
B:
2min Rope climb practice
2min Turkish get up practice
Basic-Wod
3x
4min Row (75-85% of max bpm)
2min bar travel / hang practice
2min turkis get up practice
Endurance
2x
4min
12 Air Squat
9 Ring row
2min rest
4min
12 Lunge steps
7 Push-up
2min rest
4min
12 Plate ground to overhead (15/10)
5 pull-up
2min rest
*Aim to pace that allows you to move whole 4min without any breaks.
Tiistai
WOD
Push jerk practice
Push jerk
3-3-2-2-1-1
“2,5min
5min amrap
8 Hanstandpush-up
16 box over jump
Basic-Wod
Push press practice
Push press
3-3-3-1-1-1
“2min
5min amrap
1 wallwalk
5 Push-up
14 box over step
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
WOD
With partner
0:00-6:00
7 raskainta rinnallvetoa
06:00-8:00 Lepo
8:00-32:00 Aikaa vastaan
Miespari 4000m soutua
Sekapari 3800m soutua
Naispari 3600m soutua
*joka alkava 2min 8 synkro thrusteria (yhteispaino 60/52,5/45
Basic-Wod
0:00-6:00
7 raskainta rinnallevetoa
6:00-8:00 Lepo
8:00- 28:00
Miespari 7000m Bike
Sekapari 6400m bike
Naispari 6000m bike
*joka alkava 2min 8 synkro Thruster (1 käsipaino)
Gymnastic
Handstand hommia kävelyä ja seinällä
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
Rinnalleveto ja työntö tekniikka ja nostelua
Endurance
For time with partner
30min amrap
50 Box jump
50 Vertical kb swing (24/16)
50 Kb Hang clean and jerk (24/16)
30 Db Box over step (22,5/15 on shoulder)
30 Db Squat
30 Db Snatch
Perjantai
WOD
15min amrap
40 Double under
15 Deadlift (110/77,5)
40 Double under
15 Strict pull-up
Lauantai
WOD
40min for quality and practice
Row 1000m
10-25 Muscle-up / jumping muscle up
Bike 2000m
10-20m *handstandwalk
Ski 1000 / E-bike 1mile
30 Pistol squat
*Do muscle-ups at level that allows you to do at least 3 reps / set
*Handstandwalk can be done with spotter. If hs-walk is easy and you can do 10m unbroken. Try to do 3 freestanding hspu:s on the way
*Pistols squats should also be challengin. If one leg movement is hard, do it on box and concentrate on balance and mechanics. If it`s easy take some weights.
Sunnuntai
Omatoimiperuskunto
Lähempänä.