Maanantai
WOD
Strength
5 sets of the complex for load:
3 squat cleans
1 jerk
*set every 4min
BASIC- WOD
Strength
5 sets of the complex for load:
3 power cleans
2 front squats
2 shoulder to overhead
*set every 3min
ENDURANCE
With partner
5 rounds for time:
A: 500m Row
B: Wallsit
B: 500m Row
A: Wallsit
*Every second that partner is not on wallsit during row, will be punished by 1 burpee / second. Burpees must be done right a way before continue.
Tiistai
WOD
Strength
Deadlift
10-10-10
“3min
Metcon
7min amrap
10 Box jump
3 Bar Muscle-up
BASIC- WOD
Strength
Sumodeadlift
10-10-10
“3min
Metcon
5min amrap
7 low box jump
3 Jumping chest to bar
Painonnosto:
Rinnalleveto ja työntö juttuja
Keskiviikko
WOD
Metcon
4 rounds for reps:
1:00 Hspu
1:00 double-unders
1:00 pull-ups
1:00 rest
BASIC- WOD
Metcon
4 rounds for reps:
1:00 Wallwalks
1:00 jump rope
1:00 ring rows
1:00 rest
GYMNASTICS
Yleistä voimistelua
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
Deadlift mobility
Part 3:
Overall mobility
ENDURANCE
3 rounds for time with a partner:
90 med-ball squats (6/9 kg)
80-cal on any machine
70 sit-ups
– One partner works while the other rests.
Cap 35min
PAINONNOSTO
Ei painonnostoa tänä torstaina.
Perjantai
WOD
Metcon
For time:
400m Ski
20 2 kb/db suitcase lunge steps
500m Row
20 2 kb/db suitcase lunge steps
1000m Bike
20 2 kb/db suitcase lunge steps
Target time <9min
Rx: 24/22,5 – 16/15
BASIC- WOD
Metcon
For time:
400m Ski
20 2 kb/db suitcase lunge steps
500m Row
20 2 kb/db suitcase lunge step
1000m Bike
20 2 kb/db suitcase lunge steps
16/15kg – 12/10kg
Lauantai
WOD
“Lynne”
5 rounds for max reps:
Max reps bench press (bw)
Max pull-ups
Rest as needed between sets.
(round every 5min)
Sunnuntai
Omatoimiperuskunto
2-3x lista läpi (1 kierros = 20min)
5min ergo (pk)
40sek on / 20sek off
- Side plank
- Reverse plank
- Side plank
- Plank
- Superman hold
5min ergo (pk)
4osek on / 20sek off
- Hang on the bar
- Wallsit
- Handstandhold
- Stand or scales on balance board
- Stand or scales on balance board (other leg)