Maanantai
WOD
Metcon
OTM x 20
1.10-16 Box over jump
2. 6-12 Handstand push-ups
3.15-40 Double unders
4. Max reps rope climbs
5. Rest
BASIC- WOD
Metcon
OTM x 20
1.10-16 Box over step
2. 6-12 Knees down push-ups
3. 30-40 Single unders
4. Max reps rope clumps feet on the floor
5. Rest
Tiistai
WOD
Strength
Back squat with 3sek decent
7×5
“build up the weight
“3min
Accessory:
3×10/leg 1 leg kb deadlift
3x 10-20 1leg glute bridge from bench
BASIC- WOD
Strength
Back squat (slow down, fast up)
7×5
“build up
“3min
Accessory:
3×6/leg 1 leg kb deadlift
3x 8-14 1leg glute bridge from bench
Keskiviikko
WOD
Metcon
For time:
5 rounds of:
5 Bar muscle-ups
12 Alternating box step-ups
After 5 rounds rest 2min
5 rounds of:
3 Wallwalks
12 Alternating box step-ups
*8min cap for first part
*Total cap 18min.
BASIC- WOD
Metcon
For time
5 rounds of:
3 Jumping muscle-ups
8 Alternating box step-ups
After 5 rounds rest 2min
5 rounds of:
2 Wallwalks
8 Alternating box step-ups
*8min cap for first part
*Total cap 18min.
PAINONNOSTO
Rinnalleveto ja työntö harkkaa
GYMNASTICS
Kässäri hommeleita
ENDURANCE
Easy pace for 40min
200m Jog
20 Air squat
20 Kb clean (10+10)
20 kb push press (10+10)
20 Military sit-up
10 Medball clean
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:
16x 40on / 20off
- Work on hang and kipping
- Toes over knees lunges
- Plate circles
- Go unders
Part 2:
Overhead squat mobility
ENDURANCE
OT2M x 20
9cal row
6 Ring row
6 Push-up
9 Air squat
9 Sit-up
Perjantai
WOD
Tiinan synttärikekkeri wodi! Herkkuja tarjolla!
Post workout:
12min build to heavy squat snatch.
Metcon:
“Isabell”
For time:
30 Squat snatch
Rx 61/42,5
*Choose weight that allows you to do multiple reps unbroken when fresh.
*Cap 8min
BASIC- WOD
Post workout:
12min build to heavy power clean hang or ground.
Metcon:
For time:
30 power clean
Cap 6min
Lauantai
SUPER-WOD (90min)
Part 1:
Every 3min For 24min
Odd rounds:
10 Deadlift (go heavy, but unbroken)
30m sledge sprint (70/50kg)
Even rounds:
10 Bench press (go heavy, but unbroken)
5-10m handstand walk
Part 2: (with partner)
Max distance farmers carry in 6min
Rx 2×32 / 24kg
*You can change the carrier in any point.
Part 3:
Easy 1mile run with partner for cool down
Sunnuntai
Omatoimiperuskunto
2-3kierrosta sillai mukavuus vauhdilla. Ei punaiselle.
1000m hölköttely
50 Air squat
40 Sit-up
30 Ring row
20 Push-up
1000m Row
40 Lunge steps
30 1-leg v-up
20 ring row
10 Push-up
2000m Bike
30 Jumping squat
20 V-up
10 Ring row
5 Push-up