Maanantai
WOD
Strength
Shoulder press
3-3-3-3
“2,5min
Metcon
For time:
21 Shoulder to overhead
9 Bar over burpee
15 Shoulder to overhead
6 Bar over burpee
9 Shoulder to overhead
5 Bar over burpee
Target time under 4min
(rx 42,5/30)
BASIC- WOD
Strength
Push press
3-3-3-3
“2,5min
Metcon
For time:
21 Shoulder to overhead
7 Bar over burpee
15 Shoulder to overhead
5 Bar over burpee
9 Shoulder to overhead
3 Bar over burpee
Target time under 4min
(rx 30/20)
Tiistai
WOD
“Morrison”
For time:
50-40-30-20-10
Wallball (9/6)
Box jump (60/50)
Vertical kb swing (24/16)
Cap 27min
BASIC- WOD
“Scaled Morrison”
For time:
40-30-20-10
Wallball (6/4)
Box jump (60/50)
Russian kb swing (24/16)
Cap 25min
Keskiviikko
WOD
Strength
Deadlift
3-3-3-3-3
+ 1 rope climb after each set of deadlifts
“3min
Metcon
5min amrap
12 Pull-up
36 Double under
BASIC- WOD
Strength
Sumodeadlift
5-5-5-5-5
+ 1 rope climb after each set of deadlifts
“3min
Metcon
5min amrap
12 Ring Row
48 Single under
PAINONNOSTO
Tempaus harkkaa
GYMNASTICS
Toes to bar hommeleita
ENDURANCE
Intervalls
Choose your machine
4x
1000m row or ski or 2500m bike
Rest 3min between intervals. Go hard and try to keep same pace on each intervall.
Torstai
9.30 Recovery-Wod
16.00 Rästi-Wod (Ti)
17.00 Recovery-Wod
18.15 Endurance
19.15 Recovery-Wod
Recovery-Wod
Part 1
12min for sweat
9 cal row
3 Jerfferson curl
3 Box squat with kb (5sek bottom hold)
3 Overhead squat
Part 2
Hip strength
Part 3
Stretching and foam rolling
ENDURANCE
Huom! Oma reppu mukaan. (ja kantsii ottaa täytteeksi vaikka huppari että ei painot niin hölsky
3 rounds for time
800m Run
26 Box over step
26 Air squat
26 Ring row
*Rx (reppu + 7,5kg / 5kg)
Cap 40min
Perjantai
WOD
HEAVY DAY
6 sets for load
Hang power clean
Front squat
Hang power clean
Front squat
Squat clean
“3,5min
BASIC- WOD
HEAVY DAY
6 sets for load
Hang power clean
Front squat
Hang power clean
Front squat
Hang power clean
Front squat
“3min
Lauantai
SUPER-WOD (90min)
Push Jerk
3-3-3-3-3
”3min
5min amrap
12/10cal Row
12 2kb hang clean
3min rest
5min amrap
12/10cal Row
10 2kb Push press
3min rest
5min amrap
12/10cal Row
8kb hang snatch (4+4)
Accesory:
Beginners: 5×6 ghd sit-ups to parallel (2sek hold)
Advanced: Collect 60 ghd sit-ups
Sunnuntai
Omatoimiperuskunto
4-6kierrosta kepoisaan tahtiin.
5min ergo
1min Boksin ylityksiä
1min istumaanousuja (saa tehdä erivariaatioita)
1min slämball heittoja
1min Kasakkakyykkyjä
1min lepo