Maanantai
WOD
OT2M x 6
2 Squat clean
(75% of max) try to explode up during squat
OT2M x 6
1 Squat clean
*start heavy (90%) build to max.
Scaled:
First set
OT2M x 6
3 hang squat clean
*keep weights moderate and practice the mechanics of the movement.
Second set:
OT2Mx6
2 hang squat clean
*try to add some weight.
Basic-Wod
Hang power clean practice
10x OT2M
3x power clean + front squat
*start medium weights and try to add weights to the bar during this workout.
Endurance
50min ergoilla
Row
6min Pk
4min VK1
2min VK2
Bike
6min Pk
4min VK1
2min VK2
Ski
6min Pk
4min VK1
2min VK2
Echo bike
6min Pk
4min VK1
2min VK2
Tiistai
WOD
Metcon
For time
Rx
Row 1000m
50 Chest to bar pull-up
50 Pistol squat
50 Handstandpush-up
50 Pistol squat
200 Double under
Cap: 28min
Scaled 1
Row 1000m
40 Pull-up
40 Ball touch pistol squat
40 Handstand push-up
40 Ball touch pistol squat
100 Double under
Scaled 2
Row 750m
30 Jumping pull-up
40 lunge steps
30 2db/kb push press
40 lunge steps
200 single under
Basic-Wod
Scaled 2
Bike 2000m
50 Ring row
50 lunge steps
50 push press (20/15)
50 Air squat
300 single under
Cap: 28min
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
WOD
Glute porgressio week 3
wu:
3 rounds:
10+10 hip opener on wall
3x 10sek hip thrust hold
Venyt:
7x “scale strech”
Strenght:
Tempo Hip thrust
5x 4+6
Metcon:
21-15-9
Cal Row
Kb swing (32/24)
Cap 6min
Basic-Wod
Glute porgressio week 3
wu:
3 rounds:
10+10 hip opener on wall
3x 10sek hip thrust hold
Venyt:
7x “scale strech”
Strenght:
Tempo Hip thrust
4x 4+6
Metcon:
15-10-5
Cal Row
Kb swing
Cap 6min
Gymnastic
Kippi jutskia (pull-up / toes to bar)
Endurance
Maanantain tai torstain endu
Torstai
9.30 Recovery-Wod
16.00 Rästi-wod (ti/ke)
17.00 Recovery-Wod
17.00 Painonnosto
18.15 Endurance
19.15 Recovery-Wod
Recovery-Wod
Part 1
15min
12cal ergo
6 Cossack squat with plate (in front or overhead)
9 Ring kip (something between feets)
Part 2
Shoulder routine
Part 3
Stretching
Painonnosto
Rinnalleveto ja työntö tekniikka ja nostelua
Endurance
***Oma reppu mukaan***
28min amrap with ruck
500m Row / 1000m Bike
30 Box step over
20 Pull-up
30 Air squat
20 push-up
*Ruck weight (7,5/5kg)
Tipsi: reppuun kannaattaa sulloa painojen lisäksi esim huppari tai jotain muuta täytteeksi jotta painot ei niin pääse heilumaan repussa.
Perjantai
WOD
Strength
Shoulder press
5-5-5
Push press
5-5-5
“2,5min
*after every set perform 10 V-ups
Metcon:
8min amrap
6 Hanstandpush-up
5 Box over jump (75/60)
3 Bar muscle-up
5 Box over jump (75/60)
*this metcon is going fast.
So scale the movements that allows you to go unbroken at least first 5min.
Basic-Wod
Strength
Shoulder press
5-5-5
Push press
5-5-5
“2,5min
*after every set perform
8 1-leg V-ups
Metcon:
8min amrap
6 2db push-press
5 Box over step
3 Jumping muscle-ups
5 Box over step
Lauantai
WOD
Every 5min for 20min
15 Deadlift
1 Legless rope climb
20m FR 2kb/db lunge walk
*Go heavy as possible in deadlifts and lunges that allows you to do rounds around 3min time.
Sunnuntai
Omatoimiperuskunto
4-6kierrosta kepoisaan tahtiin.
5min ergo
1min Boksin ylityksiä
1min istumaanousuja (saa tehdä erivariaatioita)
1min slämball heittoja
1min Kasakkakyykkyjä
1min lepo