Maanantai
WOD
Heavy day
10x
6 Ring row
3 Tempo back squat
(3-3-1)
“3min
*Ring row: big range of motion. Use false grip if possible.
*Back squat, concentrate to keep nice posture and pressure on hips and thighs.
Basic-Wod
7x
6 Ring row
3 Tempo back squat
(3-3-1)
“3min
*Ring row: big range of motion. Use false grip if possible.
*Back squat, concentrate to keep nice posture and pressure on hips and thighs.
Endurance
4x
4min ergo (easy pace 60-70%of max) -PK
4min of (medium pace 70-85% of max) VK1-2
12 Kb swing
10 Kb hang clean and jerk
8 Kb Squat
6 No jump burpee
Tiistai
WOD
Skill
Handstandwalk practice
Metcon
For time
60sek L-sit
30 Shoulder to overhead
60sek hang
20 Shoulder to overhead
60sek hang
10 Shoulder to overhead
60sek L-sit
Cap: 15min
Rx 60/42,5kg
Scaling:
L-sit: -> with bent knees -> Sitting L-sit. (min 10sek at the time)
Hang: 30sek at the time.
Maybe chin over bar hold?
Bar: weight that allows you to do 10reps unbroken.
Basic-Wod
Skill
Push press technique
Metcon
For time
60sek L-sit on floor
20 push press
45sek hang
15 push press
45sek hang
10 push press
60sek L-sit on floor
Cap: 15min
(rx 40/30)
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
Glute progressio w8
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)
Tempo deadlift
From the top to the chins
3x 5
(3-5-1)
Split squat practice
Sets of 5 / leg.
Basic-Wod
Glute progressio w8
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)
Hip thrust
3×8
Tempo sumodeadlift
From the top to the chins
3x 5
(5-5-1)
*dont let the bar touch to the ground.
* keep core tight all the time.
Gymnastic
Bar muscle-up stuff
Endurance
Maanantain tai torstain endu
Torstai
9.30 Recovery-Wod
16.00 Rästi-wod (ma/ke)
17.00 Recovery-Wod
17.00 Painonnosto
18.15 Endurance
19.15 Recovery-Wod
Recovery-Wod
Part 1
16x 40sek on /20sek off
- Low bar kipping pulls
- Go unders
- 1-3 sets of kipping
- Box over step (tikkuja berberiin tyylillä)
Part 2
Hip routine
Part 3
Stretching
Painonnosto
Tempaus tekniikkaa ja nostelua
Endurance
“Chelsea”
30x OTM
Rx
5 Pull-up
10 Push up
15 Air squat
Scaled 1
4 Pull-up
7 Push up
12 Air squat
Scaled 2
3 Pull-up
6 Push up
9 Air squat
Perjantai
WOD
Skill
Rowing technique
Metcon
10min amrap
50 Db snatch (alternating)
50m Lunge walk (db on shoulder)
max calories Row
(RX 35/22,5kg)
Scaled 1
10min amrap
50 Db snatch (alternating)
50m Lunge walk (db on shoulder)
max calories Row
(22,5/15kg)
Scaled 2
10min amrap
40 Db hang snatch
40 Lunge steps
Max cal Row
(17,5/12,5kg)
Basic-Wod
Skill
Rowing technique
Metcon
10min amrap
40 Db hang snatch
40 Lunge steps
Max cal Row
(17,5/12,5kg)
Lauantai
WOD
7x OT2min
3 Strict hspu
7 Toes to bar
4min rest between otm`s
7x OT2min
3 Bar muscle-up
7 Kipping hspu
Sunnuntai
Omatoimiperuskunto
Easy pace
Do couple of rounds: (40-60min)
Row 1000m
30 Air squats
30 Sit-up
30 Kb swings
Bike 2000m
20 Cossack squats
20 1-leg v-ups
20 Kb snatch
Ski 1000m
10 Overhead squat (empty bar or stick)
10 Toes to rings
10 Kb Turkis get up