Maanantai
WOD
Weighted pull-up
5-4-3-2-1
“3min
5min amrap
10 Toes to bar
10 cal row
Basic-Wod
Pull-up
5-5-5-5-5
“3min
5min amrap
7 Hang knee raise
7 Cal row
Endurance
45min (Target =vk1)
400m run
30 Air squat
30 Sit-up
30 Push-up
Tiistai
WOD
Metcon:
20min amrap
400m run
10 Power snatch
400m run
10 Overhead squat
Rx 50/35
*pace the run that allows you to do barbell movements in 1min or less.
Basic-Wod
20min amrap
400m run / jog
10 db snatch
400m run / jog
10 Overhead lunge steps
Keskiviikko
WOD
Strength:
Every 2min for 20min
2 Squat clean
5 Ring dip
Basic-Wod
Strength:
Every 2min for 20min
2 Power clean + front squat
5 Ring push-up
Gymnastic
Yleistä voimistelua + temppu/voikkavoima rata
Endurance
Maanantain tai torstain endu
Torstai
Erikoisaikataulu!
9.30 Juoksun oheiset (paljon paikkoja)
16.00 Juoksun oheiset (paljon paikkoja)
17.00 Endurance (paljon paikkoja)
Recovery-Wod
Juoksun lihaksisto ja huolto
Endurance
Korttipeli isolla porukalla
Perjantai
WOD
Partner metcon
For time
36 Burpee
20m handstand walk
36 V-up`s for both
30 Burpee
20m handstand walk
30 V-up`s for both
24 Burpee
20m handstand walk
24 V-up`s for both
18 Burpee
20m handstand walk
18 V-up`s for both
Basic-Wod
Partner metcon
For time
30 Burpee
20m wheelbarrow walk
30 Tuck-up`s for both
25 Burpee
20m wheelbarrow walk
25 Tuck-up`s for both
20 Burpee
20m wheelbarrow walk
20 Tuck-up`s for both
15 Burpee
20m wheelbarrow walk
15 Tuck-up`s for both
Lauantai
WOD
Metcon:
5 rounds:
1 Rope climb
10 2db hang power clean
20m 2db/kb lunge
Rest 2min between rounds.
Sunnuntai
Omatoimiperuskunto
40min easy pace
1000m easy run (run/walk 50/50%)
30 Russian twist
1min plank
20 Cossack squat
1min wallsit
10 Kipping
1min hang
Extra: 20min venyttely / muu huolto