Maanantai
WOD
Strength:
Back squat
4x 3+5
(first 3 rep with tempo 3-3-1, last 5 rep with good rhythm)
“3min
Metcon:
3 Rounds for time:
21 Wallball
15 Burpee
9 Hi-box jump
Cap 10min
Scaled:
15 Wallball
9 Burpee
6 Box jump
Basic-Wod
Front squat
4x 8
(2sek stop at the bottom)
“3min
Metcon:
3 rounds for time:
7 Wallball
7 Wallball squat
10 Burpee
10 Obstacle over jump
Cap 10min.
Endurance
For sweath
500/1000m Ergo
25 Db squat
25 Sit-up
25 Db snatch
25 Sitting leg raise
Tiistai
WOD
4 Rounds for reps:
200m run
1 set of handstand push-ups
200m run
1 set of pull-up
Scaling, scale the hspu that you can make +8 reps each round. If you can go over 20 reps, use deficit.
Ring row, jumping chest to bar, banded pull-up, pull-up, c2b.
Take run easily and try to shake your hand to recover..
Basic-Wod
4 Rounds for holds:
200m run
max sek of handstand hold (variations)
200m run
max sek of chin over bar hang
Painonnosto
Rinnallveto ja työntö juttuja
Keskiviikko
WOD
Metcon:
For time:
Kb swing (vertical)
21-18-15-12-9-6-3
Toes to bar
3-6-9-12-15-18-21
Cap 20min
Rx 32/24
Basic-Wod
For time:
Kb swing (vertical)
18-15-12-9-6-3
Hanging knee raises
3-6-9-12-15-18
Cap 20min
Rx 24/16
Gymnastic
Kässäri treeniä
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:
12min for sweath and movement
250m Row
5 Overhead squat
3+3 Rintarankahommeli
10 Kipping
Part 2:
Shoulder strenght
2x
20+20 Ulkokierto
20+20 Sisäkierto
2x
10+10 Stoh pumppu
10 Lapaveto
5x10sek
Lapapuristus
Part 3
Loppu aika yläselän / rinnan / olkapäiden mobilisointi
Endurance
3 rounds for time:
800m Run
25 box jump
50 Deadlift (60/42,5)
75 Double under
Perjantai
WOD
Skill:
Push jerk practice
Metcon:
9min amrap
5 Power clean
3 Shoulder to overhead
1 Rope climb
Rx 72,5 / 50
Basic-Wod
Skill:
Push press practice
Metcon
9min amrap
5 Deadlift + hang power clean
3 Shoulder to overhead
1 To lay and up with a rope
Lauantai
WOD
Metcon:
In teams of 3
30min amrap
60m sledge push
100m 2kb front rack carry
*400m run all the time
*reps can be divided anyhow between team members..
* One team member must be on 400m run at all times, that reps can be made.
Sunnuntai
Omatoimiperuskunto
40-56min
45sek on / 15sek off
1. Hyppynaruhyppely
2. Sit-up
3. Kasakka kyykky
4. Kb hang clean & jerk
5. Ilmakyykky
6. Russian twist
7. Kb vertical swing
8. Lepo