Maanantai
WOD
For strength:
OT90sek x 15
- 5 Squat clean
- 5 Ring dip
- 5 Strict knees to elbows
Basic-Wod
For strength:
OT90sek x 15
- 3 hang power clean + front squat
- 5 Dip from box
- 5 slow (and high) knee raises
Endurance
Ergoilu
3x
5min pk (sininen)
5min vk1 (vihreä)
5min vk2 (kelt/oranssi)
Jäähyttely 10min pk
Tiistai
WOD
Glute porgressio week 0
wu:
15 + 15 hip opener on wall with band
3 x 5 (with 5sek hold)
Hip thrust on wall
Strenght:
Tempo Hip thrust
3x 4+6
Metcon:
6min amrap
10 Kb swing (vertical) 24/16
10 V-up (feet on wall)
20 KB over jump
Basic-Wod
Glute porgressio week 0
wu:
10 + 10 hip opener on wall
3 x 5 (with 5sek hold)
Hip thrust on wall
Strenght:
Tempo Hip thrust
3x 4
Metcon:
6min amrap
10 Kb swing
10 Sit-up
20 abmat over jump
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
Strict pull-up
6×5
“2min
12min amrap
40m sandbag carry (bearhug)
20 Toes to bar
40m Db/kb overhead carry
10 Burpee to target
*Take enough heavy kb or db for carry that makes you really work.
Basic-Wod
Ring row
5×8
“2min
10min amrap
2 laps Kb carry
15 knee raises
2 laps kb carry
7 Burpee to target
Gymnastic
Kipin harjoittelua
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
3 rounds for time:
1500m Row / 3000m Bike
50 Kb swing (24/15)
50 Kb lunge steps (suit case carry)
Cap 40min
Perjantai
WOD
Overhead squat
3-3-3-3-3-3
“2min
4 Rounds for time:
25cal Row
10 Power snatch (52,5/37,5)
Cap 12min
Basic-Wod
Tempo front squat
3-3-3-3-3-3
“2min
*every rep with 3 sek hold at bottom
4 Rounds for time:
18cal Row
12 Db Snatch
Cap 12min
Lauantai
WOD
“Diane”
21-15-9
Deadlift (102,5/70)
Handstandpush-up
Cap 10min
After metcon:
Practice handstandwalk for 10min as cool down.
Sunnuntai
Omatoimiperuskunto
20min pk ergo
20min (4x)
1min Kasakka kyykky
1min Boksin ylityksiä (korkea boksi)
1min Hyppynaru
1min Shoulder taps
1min Sit-up
20min pk ergo