Maanantai
WOD
Strength
Shoulder press
5-5-5-5
*2,5min
Metcon:
12min amrap
36/25cal (any machine)
72 Double under
BASIC- WOD
Strength
Shoulder press
5-5-5-5
*2,5min
Metcon:
12min amrap
28/20cal (any machine)
72 single under
ENDURANCE
4 Rounds of:
1min slamball throw
1min slamball russian twist
1min box step up (sb on shoulder)
1min slamball tuck-ups
1min slamball throw over shoulder
1min rest
Tiistai
WOD
Metcon
5 rounds for time:
5 Bar muscle-up
10 Box jump (60/50)
20 Abmat sit-up
Scaling:
BMU -> banded -> jumping
Rx+ = ring muscle-up
BASIC- WOD
Metcon
5 rounds for time:
5 Jumping bar muscle-up
10 Box jump (60/50)
20 Abmat sit-up
Painonnosto:
Tempaus tekniikkaa
Keskiviikko
WOD
Strength
Every 3min for 21min
2 power clean + 2 thruster
*start moderate and try to increase weight as many rounds as possible.
BASIC- WOD
Strength
Every 3min for 21min
2 hang power clean + 2 thruster
*start moderate and try to increase weight as many rounds as possible
GYMNASTICS
Handstand stuff
ENDURANCE
Ma / To endu
Torstai
9.30 Recovery-Wod
16.00 Rästi-wod (ti/ke)
17.00 Recovery-Wod
17.00 Painnonnosto
18.15 Endurance
19.15 Recovery-Wod
RECOVERY-WOD
Part 1
15min easy jog / row / bike
Part 2
hips mobility
Part 3:
Overall mobility
ENDURANCE
40min amrap
2000m row
120 Air squat
100 Db snatch
80 Sit-up
60 Push-up
PAINONNOSTO
Rinnalleveto ja työntö tekniikkaa
Perjantai
WOD
Metcon:
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
Rx 30/20kg
Cap: 25min
BASIC- WOD
Metcon:
For time:
70 hang power clean
70 push presses
70 sumo deadlift high pulls
70 front squats
Rx 20/15kg
Cap: 25min
Lauantai
WOD
For time with a partner:
100 walking overhead plate lunges (20/10 kg)
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m row (partner in plank position)
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges (20/10 kg)
Cap 30min
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
Sunnuntai
Omatoimiperuskunto
40-60min pk ergoilu / ulkolu (sininen sykealue)
15-25min kevyttä kehonhuoltoa päälle.
*Raskaita treenejä takana, niin nyt on syytä ottaa ihan iisisti ja antaa kehonpalautua. Alkuviikosta pitää taas pattereissa olla virtaa.