Maanantai
WOD
Deadlift
5-5-3-3-1-1
”2,5min
*build up
Metcon:
21-15-9
Power clean (50/35)
Handstandpush-up
Cap: 8min
BASIC-WOD
Sumodeadlift
5-5-5-3-3-3
”2,5min
*build up
Metcon:
21-15-9
2db hang power clean
2db push press
Cap: 7min
ENDURANCE
40min for steady pace
50 Box over jump (/step)
50 Sit-up
50 Lunge steps
50 Russian kb swing
50 Kb push press
Tiistai
WOD
Metcon
26min partner amrap
30cal Bike
90 Double under
30 V-up
BASIC- WOD
Metcon
26min partner amrap
26cal Row
90 Single under
26 Sit-up
Painonnosto:
Tempaus juttuja
Keskiviikko
WOD
Metcon
OT2M x 15 for total weight
Rounds 1-5: 5 Shoulder press
Rounds 6-10: 5 Push press
Rounds 11-15: 5 Push jerk
BASIC- WOD
Metcon
OT2M x 10 for total weight
Rounds 1-5: 5 Shoulder press
Rounds 6-10: 5 Push press
Accecory:
Practice 5sets of 5 push jerk
GYMNASTICS
Bar muscle up jutskia
ENDURANCE
Ma / To endu
Torstai
9.30 Recovery-Wod
16.00 Rästi-wod (ma/ti)
17.00 Recovery-Wod
17.00 Painnonnosto
18.15 Endurance
19.15 Recovery-Wod
RECOVERY-WOD
Part 1
10min easy row / bike / ski
Part 2
shoulder mobility
Part 3:
Overall mobility
ENDURANCE
30min for max distance with partner
Use any ergo.
Every startin 2min both performs 10 burpees.
PAINONNOSTO
Rinnalleveto ja työntö
Perjantai
WOD
Reverse lunge steps
5×12
“2,5min
*back rack
5min amrap
1,2,3,4,5,6,7….
Chest to bar
2,4,6,8,10,12,14…
Box jump
BASIC- WOD
Reverse lunge steps
4×10
“2,5min
5min amrap
2,4,6,8,10,12,14…
Ring Row
Box step up
Lauantai
WOD
4min amrap
7m handstand walk
14/12cal ski
2min rest
4min amrap
8 Sandbag clean
20m 2kb overhead carry (24/16)
2min rest
4min amrap
7m handstand walk
14/12cal ski
2min rest
4min amrap
8 Sandbag clean
20m 2kb overhead carry (24/16)
Sunnuntai
Omatoimiperuskunto
Osa 1:
15-20min peruskunto fillarointi / hiihtely
Osa 2
30x 40sek työ / 20sek lepo
1. Cossack squat
2. Military sit-up
3. Reverse burpee
4. Db snatch
5. V-up
Osa 3
15-2omin kevyttä kehonhuoltoa rentoja venytyksiä (30-60sek / veny) tai rama rullaillemalla pallottelemalla.