Maanantai
| WOD
Strength Deadlift “3min Extra: Lunge challenge! 3x *How fast can you make one round. BASIC-WOD Strength Sumo deadlift “3min Extra: Lunge challenge! 3x *How fast can you make one round. Endurance Easy pace 3x 6min row |
Tiistai
WOD
Skill:
10min handstand practice
Metcon
For time:
Rx
15 Ring dip
1000m row
15 Ring dip
750m Row
15 Ring dip
500m Row
Cap 16min
BASIC-WOD
Skill:
10min overhead strength practice
12x OTM
Odd: 40sek hard ergo
Even: 10 Ring push-up
Painonnosto:
Tempaus
Keskiviikko
WOD
Metcon
3 rounds for time:
50 Double under
40 Sit-up
30 Superman lifts
20 Pistol squat
*Cap 15min
Strength
Strict pull-up
5-5-5-5-5
*hold chin over the bar for 1sek
BASIC-WOD
Metcon
3 rounds for time:
40 db over jump
30 1-leg v-up
20 Superman lifts
10 Foot assisted pistol squat
*use small dumbell
*Pistol = toe nail assisted, or ankle hook.
Cap 15min
Strength
Chin over bar hold + desents
3-3-3-3-3
*hold chin over the bar for 3sek
GYMNASTICS
Headstand
Hansdstand
Handstandpush-up
ENDURANCE
Ma / To endu
*ma endu ilman soutua.
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
Posterior chain mobility
*recovery from deadlifts
*prep for friday
Hip flexor mobility
*prep for friday
Overhead strength and mobility
*recovery from dips
*prep for jerks
ENDURANCE
3 rounds for reps
3min of
8 Kb vertical swing
4 V-up
1min rest
3min of
8 weighted box step up
6 Hang to overhead (same weight)
1min rest
3min of
8 db / kb squat
4 Burpee
1min rest
*Use weight that allows you to keep moving with a high tempo.
PAINONNOSTO
Rinnalleveto ja työntö
Perjantai
WOD
Olympic lifting
14x OT2M
Rx
Odd: 3 Squat clean
Even: 3 Jerk
Scaled 1
Odd: 3 hi-hang squat clean
Even: 3 Push jerk
Scaled 2
Odd: 3 hang power clean + front squat
Even: 3 Push press
* Use 2 bars (with partner)
* Jerks from the rack
* Build up the weights if technique allows
BASIC-WOD
Olympic lifting
14x OT2M
Odd: 3 hang power clean + front squat
Even: 3 Push press
* Use 2 bars (with partner)
* Presses from the rack
* Build up the weights if technique allows
Lauantai
WOD
Metcon
For time:
1-2-3-4-5-6-7-8-9-10
Burpee pull-up
Kb vertical swing (32/24kg)
*Cap 12min
*bar 15cm from finger tips
Accessory:
Otm x 10
Odd: 10 ring row
Even: 2 Turkish get-up
Sunnuntai
Omatoimiperuskunto
20min pk ergo
20min (4x)
1min Kasakka kyykky
1min Boksin ylityksiä (korkea boksi)
1min Hyppynaru
1min Shoulder taps
1min Sit-up
20min pk ergo