Maanantai
WOD
Skill
Snatch practice
Metcon
15min amrap
Max reps power snatch (62,5/42,5kg)
*Every starting 3min perform 900/800m bike.
*Snatch should be moderate heavy, most lifts as singles. Aim to hit 10-30 lifts during this workout.
(*Row 400/350m)
BASIC- WOD
Skill
Power clean practice
Metcon
15min amrap
Max reps power clean (62,5/42,5kg)
*Every starting 3min perform 900/800m bike.
*clean should be moderate heavy, most lifts as singles. Aim to hit 10-30 lifts during this workout.
(*Row 400/350m)
ENDURANCE
32x 45sek on / 15sek off
- Slamball throw
- Db snatch
- 1-leg vup
- Rest
- Box step-up
- Sit-up
- Medball clean
- Rest
Tiistai
WOD
Metcon
10min amrap
8 Hi box jump (75/60)
8 Handstand push-up
Strength:
4x
As a superset
5 Strict knees to elbows
7-10 Ring push up
*Rest 2min between sets
*Rx ring push-up = rings 10cm from the ground, low position chest hits the ground and full gymnastic support position is locked in upper position.
BASIC- WOD
Metcon
10min amrap
7 box jump
1 Wallwalk
5 2db push press
Strength:
4x
As a superset
5 knees to chest
6-8 push up
*Rest 2min between sets
Painonnosto:
Tempausta
Keskiviikko
WOD
Metcon
For time:
3 rounds of:
10 Deadlift (70/47,5)
10 Bar over burpee
Then:
3 rounds of:
10 Front squat (70/42,5)
10 Bar over burpee
Cap: 10min
Scale the weight that you can go unbroken with the bar.
If the time window is too tight scale burpees to up-downs over the bar
Accecory:
Do 3 sets of jumping lunges with empty barbell on back rack.
10-12 reps each set.
Rest 1-1,5min between.
*Aim to hit jumps high.
BASIC- WOD
Metcon
For time:
3 rounds of:
10 Sumo deadlift (47,5/32,5)
10 Up-downs over bar
Then:
3 rounds of:
10 Front squat (47,5/32,5)
10 Up-downs over bar
Cap: 10min
Scale the weight that you can go unbroken with the bar.
If the time window is too tight scale burpees to up-downs over the bar
Accecory:
Do 3 sets of jumping lunges
8-10 reps each set.
Rest 1-1,5min between.
*Aim to hit jumps high.
GYMNASTICS
Kippi jutskia ja corea
ENDURANCE
Ma / To endu
Torstai
9.30 Recovery-Wod
16.00 Rästi-wod (ti/ke)
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
Overhead mobility
Part 3:
Overall mobility
ENDURANCE
Partner “Chad”
1000 box step-up for time with partner. (20/15kg) (box 50/50cm)
*Both working at the same time.
*Use ruck or dumbbell to add weight
(oma reppu mukaan jos meinaat reppua käyttää)
PAINONNOSTO
Rinnalleveto ja työntö.
Perjantai
WOD
Metcon
30min partner amrap
2 Rope Climb
10 Sandbag over bar
40m 1kb/db lunge walk
80m 2kb/db suitcase carry
Rx 32/24
BASIC- WOD
Metcon
30min partner amrap
4 Lay to up and down rope climb
10 Sandbag over bar
40m lunge walk
80m 2kb/db suitcase carry
Lauantai
WOD
Metcon
5 Rounds for time:
Rx
15 Chest to bar pull-up
7,5m Handstand walk
Scaled 1
10 Pull-up
20 Handstand shoulder taps
Scaled 2
10 Jumping pull-up
5 Inch worm
*Cap 12min
“Cool down”
Isäinpäivän spessu
Tabata: Bicep curl
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