Maanantai
WOD
Partner metcon
20min amrap
Max caloeries in any machine
Non working partner must be on:
00:00-05:00 plank
05:00-10:00 hang
10:00-15:00 plank
15:00-20:00 hang
Accessory:
3x DD core
Set:
10 Hollow rock
10 Tuck up
10sek Hollow hold
*Rest as needed between sets:
BASIC- WOD
Partner metcon
20min amrap
Max caloeries in any machine
Non working partner must be on:
00:00-05:00 plank
05:00-10:00 2kb Suit case hold
10:00-15:00 plank
15:00-20:00 2kb Suit case hold
*plank hand elevated to 2x 20kg plate
Accessory:
2x
10 tuck rock
10 1-leg v-up
10 military sit-up
*Rest as needed between rounds:
ENDURANCE
40min partner amrap
60 kb russian swing (24/16)
50 kb lunge (suit case)
40 Sit-up
30 wallball
20 Devils press (22,5/15)
10 Partner under and over
Tiistai
WOD
Metcon
8min amrap
2 bar muscle-up
4 Strict handstand push-up
6 Kb Pistol squat (16/12)
4min rest
8min amrap
4 Chest to bar pull-up
8 Handstand push-up
12 Pistol squat
Scaled 1
8min amrap
2 jumping bar muscle-up
4 handstand push-up
6 Knee touch reverse lunge
4min rest
8min amrap
3 kipping pull-up
6 Pike push-up from box
12 reverse lunge
BASIC- WOD
Metcon
8min amrap
2 jumping chest to bar
4 Pike push-up from box
8 reverse lunge step
4min rest
8min amrap
4 jumping pull-up
6 2db push press
12 Air squat
Painonnosto:
Rinnalleveto ja työntö
Keskiviikko
WOD
Strength
6 supersets of:
3 Back squat (75-80% of 1rep max)
6 Deadlift (75-77,5% of 1 rep max)
“4min
BASIC- WOD
Strength
6 supersets of:
3 Front squat (moderate)
6 Sumo deadlift (heavy)
“4min
GYMNASTICS
Handstand walk + core
ENDURANCE
Ma / To 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
15min for sweat
9 cal row
4 Cossack squat
3 Inchworm
2 zercher squat
1 shots press / ohs
Part 2
Shoulder mobility
Part 3
Stretching and foam rolling
ENDURANCE
10 rounds for time
10 Pull-up
20 Push-up
30 Air squat
*Cap 35min
PAINONNOSTO
Tempaus
Perjantai
WOD
Metcon
“open 22.1”
15min amrap
3 wallwalk
12 Db snatch (22,5/15)
15 Box jump overs (60/50)
*step down from box
BASIC- WOD
Metcon
“Scaled open 22.1”
15min amrap
3 partial wallwalk
12 Db snatch (15/10)
15 Box jump or step overs (60/50)
*step down from box
Lauantai
WOD
For total load:
Every 3min for 18min
3 Push jerk or split jerk
*Beginners should do
3 Push press
Cool down
Practice handstand / handstand walk / hs-walk track for 10min
Sunnuntai
Omatoimiperuskunto
Korttipeli
Kelloon minuutin eriä, käännä joka minuutille oma kortti, kortin numero kertoo toistomäärän ja maa liikkeen mitä tulee tehdä sillä minuutilla.
Hertta: Burpee
Ruutu: Jumping squat
Pata: cal ergo
Risti: Toes to bar / Knee raise
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
Salin pyödältä löytyy yksi korttipakka