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
-
Sit-up
-
Box step up
-
Lay to up push-up
-
Tuck hang
-
Lunge steps
-
Air squat
-
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