Wodit 5. – 11.2.

04.02.2024

Maanantai

WOD

Metcon

22min partner amrap (as relay)

 

1 Rope climp

500m bike

6 Hang power clean

* Scale the weight of the bar that is heavy for you but with good lifts you can go unbroken firsts rounds.

 

Hit the bike hard, you will have good time to recover after your round.

 

Basic-Wod

 

Metcon

22min amrap (as relay)

 

1 Bar travel

250m row

6 Hang power clean

 

*go hard on row and heavy on the cleans.

 

Endurance

 

6 Rounds

 

40sek on / 20sek off

 

  1. Sit-up

  2. Box step up

  3. Lay to up push-up

  4. Tuck hang

  5. Lunge steps

  6. Air squat

  7. Rest

 

Tiistai

WOD

Strength

 

Tempo RIng Row

5-5-5-5-5-5

“2min

 

SLOW movement with big range of motion. Use false grip if you can.

 

Metcon

 

3 Rounds for time:

 

20 Chest to bar pull-up

40m Front rack carry (2db/kb)

20m Lunge walk

 

12min cap

 

Scale the chest to bar puil-ups that that you can do reps at least 3-4 sets.

 

Pull-up

Jumping chest to bar

 

Basic-Wod

 

Strength

 

Tempo RIng Row

5-5-5-5-5

“2min

 

SLOW movement with big range of motion.

 

Metcon

3 Rounds for time:

 

15 Jumping  chest to bar pull-up

30m Front rack carry (2db/kb)

14m Lunge walk

 

12min cap

 

 



Painonnosto

Tempaus tekniikkaa ja nostelua

Keskiviikko

WOD

Glute porgressio week 1

 

wu:

20 + 20 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

 

12 Db split snatch (22,5/15)

36 Double under

 

Basic-Wod

 

Glute porgressio week 0

 

wu:

Collect

15 + 15 hip opener on wall

 

3 x 5 (with 5sek hold)

Hip thrust on wall

 

Strenght:

 

Tempo Hip thrust

3x 4+4

 

(first 3 with 3sek hold)

 

Metcon:

 

6min amrap

 

10 Db snatch

40 Single under



Gymnastic

Yleistä voimistelua.

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

 

18min for quality

6  Box over jump (hips low as possible)

3+3 Kb windmill

3 Goblet squat (t:5-5-5)

6 Low bar kipping pulls

12 Kipping (take something to hold between your ankles)

6 Inchworm

 

Part 2

Shoulder strength routine

 

Part 3

Stretching



Painonnosto

Rinnalleveto ja työntö tekniikka ja nostelua

 

Endurance

2 Rounds of

 

2000m Row / 4000m Bike

100 Squats (medball on shoulder)

20 Burpee box over step with db (rx 22,5/15)

 

Cap 40min



Perjantai

WOD

Clean & Jerk practice

 

OTM x 7

2 Clean & jerk

 

After that

Do 3 heavy sets of 5

front squats (72,5-75% of 1rep max)

 

Basic-Wod

 

Hang clean & push press practice

 

OTM x 7

3 Hang clean & push press

 

After that

Do 3 heavy sets of 5

front squats



Lauantai

WOD

40min amrap in teams of 3

120 Kb Swings (24/16)
100m Sandbag carry
120 Wallball (9/6)
100m Lunge walk
120 Kb hang snatch (24/16)
100m Wheelbarrowwalk

 

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