Maanantai
WOD
KuntoKarkelot laji 2
3 rounds with partner
400m run
20 sandbag clean
160m sandbag carry
*cap 18min
BASIC- WOD
KuntoKarkelot laji 2
3 rounds with partner
400m run
20 2kb clean
160m 1kb carry
*cap 20min
ENDURANCE
30min amrap
7 Ring row
7 push-up
14 Reverse lunge steps
*every 3min 20 sit-up
Tiistai
WOD
Partner metcon
8x 90sek on /15sek off
3 Wallwalk
7 burpee mat over jump
Max reps crossover jump
Scaled round:
1 Wallwalk
5 Burpee
Max reps single under
Accessory:
3x 10 2kb / db shoulder press
“rest 2min between sets
BASIC- WOD
Partner metcon
8x 90sek on /15sek off
1 Wallwalk
5 Burpee
Max reps single under
Accessory:
3x 10 2kb / db shoulder press
“rest 2min between sets
Painonnosto:
rinnalleveto ja työntö tekniikkaa
Keskiviikko
WOD
STRENGHT
Back Squat progression (6/8)
“prep week”
3sets with 3 reps (90/92,5/95%)
Each rep with 3sek eccentric and 3sek bottom hold
3sets with 1rep (97,5/100/102%)
Each rep with 3sek eccentric and 3sek bottom hold
*Do not limit depth of the squat.
Metcon
6min partner amrap
16 box over jump
4 Rope climb
BASIC- WOD
STRENGHT
Front Squat progression (6/8)
“prep week”
3sets with 3 reps (90/92,5/95%)
Each rep with 3sek eccentric and 3sek bottom hold
3sets with 1rep (97,5/100/102%)
Each rep with 3sek eccentric and 3sek bottom hold
*Do not limit depth of the squat.
Metcon
6min partner amrap
16 syncro box over step
4 Bar travel
GYMNASTICS
Kipping practice
ENDURANCE
Ma endu
Torstai
9.30 Recovery-Wod
16.00 Rästi-wod (ma/ke)
17.00 Recovery-Wod
17.00 Painnonnosto
18.15 Endurance
19.15 Recovery-Wod
RECOVERY-WOD
Part 1
warm-up
Part 2
Upper back and chest mobility
Part 3
Stretching and rolling
ENDURANCE
“Triple three”
For time:
3000m row
300 Double under
3mile run
*Cap 60min
Omatoimi lämmittely ennen tunnin alkua!!!!
1x
400m hölkkä
2x
200m soutu
20 pohjenousu
2x
200m soutu
30sek tuplia / sinkkuja
PAINONNOSTO
Tempaus tekniikkaa
Perjantai
WOD JA BASIC-WOD
Metcon
“Macho man”
Every minute for long as possible
3 power clean
3 front squat
3 shoulder to overhead
(rx 84kg / 61kg)
*Target: +7 rounds
* Intended Stimulus
“Macho Man” should feel moderately heavy right from the beginning. It should not feel light. The first 5-7 minutes of this WOD should feel pretty doable but after minute 7, the muscular fatigue and breathlessness should be real.
At the end of “Macho Man,” you should feel almost as much mental exhaustion as you do physical: a WOD that requires such a fierce race against the clock will challenge your mental fortitude.
*Scaling Options
Choose a load where you can complete all movements in 30 seconds or less for the first several minutes. The load should feel moderately heavy. If you’re brand new to these movements, scale the complexity (see: Beginner B) of the movements so you can get the metabolic benefits of a loaded barbell.
Scaled 1
3 Power Cleans (61/43kg)
3 Front Squats (61/43kg)
3 Jerks (61/43kg)
Scaled 2
3 Deadlifts (43/30kg)
3 Front Squats(43/30kg)
3 Push Presses (43/30kg)
*For the Beginner B option, set up 2 barbells. Take the Front Squats and Push Presses from a rack.
Lauantai
Partner metcon
For time:
120cal bike
100 C2B / Pull-up
50 Snatch (50/35)
*no time cap
*Scaling the movements
c2b -> pull-up – > jumping c2b -> ring row
Snatch -> clean & jerk
*Scaling the numbers
A: 90/70/40
B: 75/60/30
Sunnuntai
Korttipeli
Kelloon minuutin eriä, käännä joka minuutille oma kortti, kortin numero kertoo toistomäärän ja maa liikkeen mitä tulee tehdä sillä minuutilla.
Hertta: Burpee
Ruutu: Box jump
Pata: cal ergo
Risti: käsipaino tempaus
Peli aika +45min, välillä käy kortti siten ettei paljoa hiki tule ja välillä tulee vähän enempi. Jos haluaa paremman hien niin poistaa pakasta 2,3 ja neloset.
Ässä 14.
*Jokeri = 1min lankku