Wodit 24.-30.6.

23.06.2024

Maanantai

WOD

METCON

For time:

3-6-9-12-15-18

Thruster (35/25)
Power snatch
V-up

*Target time under 15min
*No time cap

*Scaling:
Thruster -> weight
Power snatch -> hang power snatch
V-up -> Tuck-up -> sit-up

 

BASIC- WOD

METCON

For time:

1-3-6-9-12-15

Thruster (30/20)
Hang power snatch
Tuck-up

*Target time under 15min
*No time cap



Tiistai

WOD

METCON

For time:

20 2db hang power clean
10 chest to bar pull-up
10 box jump over
10 chest to bar pull-up
10 box jump over
10 chest to bar pull-up
10 box jump over
20 2db hang power clean

 

*Db 2x 22,5/15 – Box 60/50
*Cap 8min

Scaling:
This is a fast pace workout. Reduce dumbbell weights and c2b reps (5-7) that allows you to push the pace all the time without any “tactical breaks”.
Change the c2b to pull-up or jumping chest to bar if needed. There is no time to play with the bands.

 

ACCESSORY WORK

Perform 5 rope climbs.
**Rest as needed between climbs

By your skill level:
Down and up
Rope climb
Legless rope climb
L- Rope climb

 

BASIC- WOD

ACCESSORY WORK


2 Rounds of

10sek pronated hang
10sek supinated hang
10sek pronated hang
10sek supinated hang
(shake fingers between sets)

5 Reverse snow angel

 

METCON

For time:

20 kb hang power clean
10 Ring row
10 Box step over
10 Ring row
10 Box step over
10 Ring row
10 Box step over
20 kb hang power clean

 

*Kb 24/16
*Cap 8min



Keskiviikko

WOD

HEAVY DAY

5 sets for load

3 clean
2 front squat
1 jerk

*Rest 3min between sets.

*Touch and go cleans.
  Power or squat, you may choose.

*Jerk push jerk or split jerk

 

BASIC- WOD

HEAVY DAY

 

5 sets for load

3 hang power clean
3 front squat
1 shoulder to overhead

*Rest 3min between sets.

 

PAINONNOSTO

Rinnalleveto ja työntö harkkaa

GYMNASTICS

Yleistä voikkailua + voimisteluvoimaa

 

ENDURANCE

 

Intervalls

Run 400m
30 Kb swing

*Rest 2min

Run 400m
30 Kb clean & jerk

*Rest 2min

Run 400m
30 Kb hang snatch

*Rest 2min

Run 400m
30 Burpee

Torstai

9.30 Recovery-Wod
16.00 Rästi-Wod (Ma&Ke)
17.00 Recovery-Wod
18.15 Endurance
19.15 Recovery-Wod

Recovery-Wod

Part 1

15min for sweat

9 cal row
4 Cosaack squat
3 Inchworm
2 zercher squat
1 shots press

Part 2
Shoulder strength v.2

Part 3
Stretching and foam rolling

 

ENDURANCE

“Operation red wings”

For time / Partner workout

 

By in:
Run 1200m (together)

Then 16 rounds of (as relay)

8 Toes to bar
8 Burpee box jump (60/50)

Cash out:
47 Goblet squats (32/24)

*Cap 35min

 

Perjantai

WOD

METCON

20min amrap

Rx

2 Bar muscle-up
6 Handstand push-up
10 Pistol squat

 

S1

1 Jumping bar muscle-up
4 Handstand push-up
8 Pistol squat

*j-bmu from the box, bar over head.
*hspu decreased rom

*pistol squat to medball

 

S2

2 Jumping to support hold
6 2db push press
10 Jumping lunge

*jumping-sh bar chest high

 

*This is a “Cindy” kind of workout but more technical movements. Scale it for your ability to go under 2min or under per round. Aim is to do +10 rounds during 20min.

 

BASIC- WOD

 

METCON:

Every 2min for 20min

2 Jumping to support hold
6 2db push press
10 Reverse lunge steps

*Aim for 1:30 / round, so you have 30sek rest each round.



Lauantai

SUPER-WOD (90min)

 

STRENGTH

Deadlift
7-7-7-5-5-3-3
“3min

 

Sledge sprints

3x 80m
(100/70kg)

*3min rest between sprints

 

CORE:

Advanced: Collect 50 ghd sit-ups

Beginner: 5sets of 6 ghd sit-ups (with 3sek hold on parallell)



Sunnuntai

Omatoimiperuskunto

10min easy jog / run

10min of:
5 Push-up
10 Ring row
15 Air squat

10min easy c2 bike

10min of:
5 Burpee
10 Db snatch
14 Lunge steps

10min easy row

10min of:
5 Medball cleans
10 Sit-up
30sek plank hold