Maanantai
WOD
Glute porgressio week 2
wu:
3 rounds:
10+10 hip opener on wall
3x 10sek hip thrust hold
Strenght:
Tempo Hip thrust
3x 4+6
Metcon:
3 rounds time
12 SDHP (42,5/30)
12 Pistol Squat
12 Box over jump
Cap 7min
Basic-Wod
Glute porgressio week 2
wu:
3 rounds:
10+10 hip opener on wall
3x 10sek hip thrust hold
Strenght:
Tempo Hip thrust
3x 4+6
Metcon:
3 rounds time
12 KB SDHP (24/16)
12 Reverse lunge step
12 Box over step
Cap 6min
Endurance
With bike
First 10 easy warm up
Then 3x
0:20 +4 resistans
1:40 +0
0:30 +4
1:30 +0
0:40 +4
1:20 +0
1:00 +4
1:00 +0
2min rest
* Keep same rpm all 8min.
* rpm should be 75-90.
* You can choose what is your “0” number..
Tiistai
WOD
Strength
10x OTM
Odd: 5 Shoulder press
(heavy / bar from the ground)
Even: 5-10 Kipping pull-up
(light)
Metcon
For time:
By in: 10 Wallwalk
Then 3 rounds:
15 2db hang power clean
15 Push-up
30 Double under
Cash out: 10 Wallwalk
Cap: 12min
Scaled:
5 Wallwalk
3x
10 2db hang power clean
10 Push-up
15 Double under
5 Wallwalk
Basic-Wod
Strength
10x OTM
Odd: 5 Shoulder press
(heavy / bar from the ground)
Even: 8 Ring row (light)
Metcon
For time:
By in: 3 Wallwalk
Then 3 rounds:
12 Kb hang power clean
12 Push-up
40 Single under
Cash out: 3 Wallwalk
Cap: 12min
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
Strength
Tempo front Squat
10x 2
“2min
First rep
5sek down – 5sek bottom – 5sek up
Second rep
5sek down – full speed up
Metcon
6min Amrap
5 Burpee swing
10m Kb Lunge walk
5 Burpee swing
20m Kb Lunge walk
5 Burpee swing
30m Kb Lunge walk
5 burpee swing
…..
Basic-Wod
Strength
Tempo front Squat
8x 2
“2min
First rep
5sek down – 5sek bottom – 5sek up
Second rep
5sek down – full speed up
Metcon
5min Amrap
4 Devils press
8 db squat
4 Devils press
16 db squat
4 Devils press
24 db squat
4 Devils press
…..
Gymnastic
Kässäri juttuja
Endurance
Maanantain tai torstain endu
Torstai
9.30 Recovery-Wod
16.00 Rästi-wod (ma/ti)
17.00 Recovery-Wod
17.00 Painonnosto
18.15 Endurance
19.15 Recovery-Wod
Recovery-Wod
Part 1
15min for quality
3 overhead squat + shots press
3+3 Windmill
3 jefferson curls from box
Part 2
Hip routine
Part 3
Stretching
Painonnosto
Tempaus tekniikka ja nostelua
Endurance
30min of
1min Row
1min Db snatch
1min Wallball
1min Sit-up
1min REST
*Result will be worst round for each movement.
Perjantai
WOD
Skill 1
Bar muscle-up practice
Skill 2
Handstandpush-up practice
Basic-Wod
Skill 1
Kipping pull-up practice
Skill 2
Road to handstand
Lauantai
Strength
Deadlift
3-3-3-3-3
“2,5min
*power up, control the descent.
Metcon
3 rounds for time
25cal Standing bike
15 Pull-up
Cap 12min
Scaling, reduce calories on bike, if you cant hit it under 1,5min
Scale pull-ups that you can make 15 reps at least 3sets. (jumping pull-up, ring row)
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