Maanantai
Huom! Poikkeusaikataulu!
Wodit 9.00 / 10.00 / 11.00
WOD
Metcon
For time
50cal Bike
50 Box jump
50 Push-up
5 Rope climb
40cal Bike
40 Box jump
40 Push-up
4 Rope climb
30cal Bike
30 Box jump
30 Push-up
3 Rope climb
20cal Bike
20 Box jump
20 Push-up
2 Rope climb
10cal Bike
10 Box jump
10 Push-up
1 Rope climb
Cap 40min
Tiistai
WOD
Skill
Power snatch practice
Metcon
For time
15-9-6
Power snatch
Bar over burpee (lateral)
Rx 42,5/30
Cap 6min
Basic-Wod
Skill
Power clean practice
Metcon
For time
15-9-6
Power clean
Bar over burpee (lateral)
Rx 42,5/30
Cap 7min
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
WOD
Glute progressio w9 (part1)
wu:
3 rounds:
15+15 hip opener on wall
3x 5sek side plank opener
Venyt:
7x “scale strech”
Strength:
Tempo Hip thrust
3×3 (5sek hold)
Deadlift
5-5-5-5-5
“3min
Basic-Wod
Glute progressio w9 (part1)
wu:
3 rounds:
10+10 hip opener on wall
3x 5sek side plank opener
Venyt:
7x “scale strech”
Strength:
Tempo Hip thrust
3×3 (5sek hold)
Sumodeadlift
5-5-5-5-5
“3min
Gymnastic
Yleistä voimistelua
Endurance
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
36x 45on / 15off
1 .Scales on balance board
- Rintaranka systeemi
- Go unders
- Go overs
- Speed ladder
- V-up with big ball
Part 2
mobility work for rest of the time
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Endurance
15 rounds of
20/16cal ergo
15 Air squat
10 2db/kb push press
5 burpee
(2x 15/16 or 2×10/12)
Cap 30min.
Perjantai
WOD
Every 3min for 15min
For strenght and skill
5 weighted pull-up
3-10m handstandwalk
*go heavy on pull-ups
*if you can`t handstandwalk alone, concentrate on practice.
If you practice speed.
Metcon
Rx
3 rounds for time:
10 Pull-up + toes to bar
50 Double under
Scaled 1
3 rounds for time:
10 Banded pull-up
10 Toes to bar
50 Double under
Scaled 2
3 rounds for time:
10 Jumping chest to bar
10 Knee raises
25 Fence over jump
Basic-Wod
Every 3min for 15min
For strenght and skill
5 pull-up descents
3-10m wheelbarrow walk
*3-5sek descents on pull-ups
*in wheelbarrow walk concentrate to keep tight posture and have weight movement happening.
Metcon
3 rounds for time:
10 Jumping chest to bar
10 Knee raises
25 Fence over jump
Lauantai
WOD
wu:
Glute progressio w9 (part2)
2x
3x5sek / leg Scale holds
20 Hip thrust form bench (bodyweight)
Strength:
5x6reps
Tempo bulgarian split squat
(3-3-1)
Metcon:
25wallball
25 V-up
1min rest
25 Kb squat (on shoulder)
25 Abmat sit-up
1min rest
25 Kb swing
25 Military sit-up
Cap 10min
Rx 32/24
Go fast, go unbroken.
Sunnuntai
Omatoimiperuskunto
Sellaista tahtia että ei puuskuta mutta hiki saa tulla.
40-60min
500m soutu
20 Ilmakyykky
20 Istumaannousu
14 Askelkyykky (ylipitkä askel, hae venytys lonkankoukistajaan)
14 Kippiä renkailla tai tangossa (rento olkapää jotta lähtisi liikkeelle)
6 valakyykky (keppi / tyhjä tanko, hae liikkuvuuksia)
6+6 KB windmill