Maanantai
Huom! Wodit 9.30 / 10.30 / 16.00 /17.00 / 18.00
WOD
Partner metcon
For time
50 Cal row
80 Kb swing (24/16)
90 Bar over jump
100 Thruster (35/25kg)
90 Bar over jump
80 Kb swing (24/16)
50 Cal row
*One works at the time. Change at any point.
Tiistai
Hyvää joulua!
Ei ojattuja tunteja, mutta jos hulluttaa niin alla idis 🙂
Omatoimi treeni
6min amrap
7cal Ski
21 Double under (35single under)
Rest 3min
6min amrap
7cal Bike
7 Box jump
Rest 3min
6min amrap
6cal Echo bike
6 Burpee to target
Keskiviikko
Hyvää joulua!
Ei ojattuja tunteja, mutta jos hulluttaa niin alla idis 🙂
Omatoimi treeni
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (2x 22.5/15 kg) (box 50 cm)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.
*Cap 18min
Torstai
Tapsan spessu
90min wodit 9.30 / 11.00 / 12.30
5 rounds for heavy sweat
1min box jump overs
1min kb hand clean + jerk
1min Sit-up
1min Medball clean
1min Ski or Echo bike
1min Plank
*Rest 2min between rounds
Cooldown
15min easy ergo + streching
Perjantai
Huom! Wodit 9.30 / 10.30 / 16.00 /17.00 / 18.00
WOD
Every minute for 16min
Rx+
odd: 10 Chest to bar pull-ups
even: 5 Front squat (110/75kg)
Rx
odd: 10 Pull-up
even: 5 Front squat (85/57,5kg)
Scaled 1:
odd: 8 jumping pull-up
even: 5 front squat (60/42,5kg)
Scaled 2:
odd: 8 Ring row
even: 5 Front Squat (42,5/30)
*unbroken front squats
*bar from the ground
*C2B or pull-up variation under 30sek window, scale the numbers or movement.
Lauantai
WOD
With partner
00:00-18:00 Amrap
First:
6x 90sek on (3 heats / athlete)
20 wallball
Max reps burpee toes to bar
Straight in to:
6x 90sek on (3 heats / athlete)
20 DB reverse oh lunge (1×22,5/15kg)
Max reps burpee toes to bar
*Result total number of burpee toes to bars made
*Scaling, number of wallballs (under 60sek each round).
*Burpee + 3 leg raises
*Reverse lunge kb to shoulder
18:00-25:00
1 Rep max clean & Jerk
*result = best lifts combined from both athletes.
Sunnuntai
Omatoimiperuskunto
Keskikesän mökkisouteluita tai fillarointi reissuja haaveillessa.
10-15km soutu
tai
20-40km fillari
tai
10-15km hiihto
”pk sykealue” sininen kellossa