Maanantai
WOD
Metcon:
20min amrap
Rx
15 2db front squat (22,5/15)
50 Double under
12 Strict pull-up
15m handstandwalk
Scaled 1
15 2db front squat (15/10)
25 Double under
8 Banded strict pull-up
30 handstand shoulder taps (2taps =1 rep)
Scaled 2
15 2kb front squat (12/8)
50 Single under
10 Ring row
30 PIke handstand shoulder taps (2taps =1 rep)
BASIC- WOD
20min amrap
15 2kb front squat (12/8)
50 Single under
10 Ring row
30 PIke handstand shoulder taps (2taps =1 rep)
Tiistai
WOD
Metcon:
4 Rounds for reps
1:00 Plank hold
1:00 1db box step up (22,5/15)
1:00 Deadlift (100/70)
*No rest between rounds
Scale the weights that allows you to do:
12-20 box step ups unbroken and 10-20 deadlifts in sets of 3 or more
BASIC- WOD
Metcon:
4 Rounds for reps
1:00 Plank hold
1:00 box step up
1:00 Deadlift (60/40)
*No rest between rounds
Scale the weights that allows you to do:
12-20 box step ups unbroken and 10-20 deadlifts in sets of 3 or more
Keskiviikko
WOD
Pre-workout
10min on a clock
Build to heavy set of:
3 hang power snatch
Metcon
3 rounds for time:
10 Hang power snatch (42,5/30)
2 Rope climb
100m Run
*Target time under 10min
BASIC- WOD
Pre-workout
10min on a clock
Build to heavy set of:
3 hang power clean
Metcon
3 rounds for time:
10 Hang power clean (42,5/30)
3 To lay and up
200m Run
*Target time under 12min
PAINONNOSTO
Rinnalleveto ja työntö harkkaa
GYMNASTICS
Yleistä voimistelua
ENDURANCE
5 rounds of:
40sek on / 20 sek off
1.Cal row
2. Slamball throw
3. Crossover
4 .Burpee box step up
5. 1 Leg V-up
6. Rest
Torstai
9.30 Recovery-Wod
16.00 Rästi-Wod (Ma/Ti)
17.00 Recovery-Wod
18.15 Endurance
19.15 Recovery-Wod
Recovery-Wod
Part 1:
30min easy ergo
Part 2:
30min Stretching and rolling
ENDURANCE
HUOM! Oikealla polkupyörällä (kaikenlaiset konkelit kyllä kelpaa) Kypärä pakollinen.
For time
Bike 3,5km
25 Sit-up
50 2db burpee deadlift (22,5/15)
25 Sit-up
50 Air squat + box jump
25 Sit-up
Bike 1,5km
*no time cap
Perjantai
WOD
Skill day
10min Handstand push-up practice
10min Ring skills practice (skin the cat, support hold, deadhang ex.)
10min Bar muscle-up prog.
10min Paralettes and core practice
BASIC- WOD
Skill day
10min handstand strength
10min handstand prog.
10min support practice (box / parallettes)
10min core practice
Lauantai
SUPER-WOD (90min)
Weightlifting
Squat clean technique
15min on a clock
Find 1 rep max squat clean
Power and speed
4x 80m sprint (with rolling start)
*rest at least 2min between
*do 3 50m warm-up sprints increasing speed for each, last wu spirit should be 85% of max
Core
“D.D core set”
3x
10 hollow rock
10 tuck-ups
10sek hollow hold
*no rest during a round
*rest as needed between rounds
Scale the numbers that allows you to go unbroken and keeping good posture.
(7) (5)
Sunnuntai
Omatoimiperuskunto
Jos yhtään keliä niin suunnistus tulossa.