Maanantai
WOD
4 rounds for max reps
1min db snatch
1min row cal
1min db box step up
1min rest
(22,5/15)
Basic-Wod
4 rounds for max reps
1min db snatch
1min bike cal
1min box step up
1min rest
Endurance
Every 10min for 40min
2000m bike
80 fence over jump
60 Plate ground to overhead
Tiistai
WOD
Strength:
Push press
3-3-3-3-3
“2,5min
Metcon
12x otm (one movement / minute)
6 Thruster
9 Pull-up
6 Thruster
9 Hspu
Basic-Wod
Strength:
Push press
5-5-3-3-3
“2,5min
Metcon
12x otm (one movement / minute)
6 Thruster
9 Jumping pull-up
6 Thruster
6 Hspu from box
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
Skill
Clean practice
Strength:
Hang power clean
7×3
“2,5min
Basic-Wod
Skill
Hang clean practice
Strength:
Hang power clean
7×5
“2,5min
Gymnastic
Handstand stuff
Endurance
Maanantain tai torstain endu
Torstai
9.30 Recovery-Wod
16.00 Rästi-wod (ma/ti)
17.00 Recovery-Wod
17.00 Painonnosto
18.15 Endurance
19.15 Recovery-Wod
Recovery-Wod
Part 1
15min 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)
Part 2
Hip routine
Part 3
Stretching
Painonnosto
Tempaus tekniikkaa ja nostelua
Endurance
Tabata air squat
Rest 3min
Tabata push-up
Rest 3min
Tabata box step over
Rest 3min
Tabata sdhp (32,5 /25)
Rest 3min
Tabata burpee
Perjantai
WOD
Strength:
Back squat
6×5 (72,5%)
“3min
Metcon
For time
30 Double under
20 Pistol squat
30 Double under
20 Lunge steps
30 Double under
20 Jumping squat
Cap 6min
Basic-Wod
Strenght:
Back squat
6×5 (72,5%)
“3min
Metcon
For time
40 Single under
20 Lunge steps
40 Single under
20 Reverse lunge steps
40 Single under
20 Air Squat
Cap 6min
Lauantai
WOD
30min partner amrap
1000m row
50 Kb swing (24/16)
50 Toes to bar
50 Military sit-up
Sunnuntai
Omatoimiperuskunto
10 kieppiä höntsä vauhtia
2min ergo
2min:
4 cossack squat
4 Overhead squat (kevyt paino)
4 (2+2) Vaaka
4 Bench dip (syvältä)