Maanantai
WOD
For time with partner
3 rounds of
12 synchro db snatch
12 synchro box jump over (75/60)
3 synchro wall walk
Then
3 rounds of
12 Synchro db squat
12 Synchro box jump over (60/50)
3 synchro wall walk
*Time cap 14min
DB: 22,5/17,5kg ja 15/12,5kg
BASIC-WOD
For time with partner
3 rounds of
10 synchro db snatch
10 synchro box jump over (60/50)
2 synchro wall walk
Then
3 rounds of
10 Synchro db squat
10 Synchro box jump over (60/50)
2 synchro wall walk
*Time cap 14min
DB: 17,5/15kg ja 12,5/10kg
ENDURANCE
Ergo:
With bike
First 10min easy warm up
Then 3x
0:20 +4 resistans
1:40 +0
0:30 +4
1:30 +0
0:40 +4
1:20 +0
1:00 +4
1:00 +0
*2min rest
* Keep same rpm all 8min.
* rpm should be 75-90.
* You can choose what is your “0” number..
Tiistai
WOD
0 – 6min
For time as relay (*with partner)
21 cal row
15 thruster (35/25)
9 bar facing burpee
*Cap 6min
6 – 12min
Max combined total load
Athlete 1
1 rep max Snatch
Athlete 2
1 rep max Clean and jerk
BASIC-WOD
0 – 6min
For time as relay (*with partner)
18 cal row
12 thruster (30/20)
6 bar facing burpee
*Cap 6min
6 – 12min
Max combined total load
Clean + shoulder to overhead
*Clean and stoh any how
Painonnosto
Tempaus tekniikkaa
Keskiviikko
WOD
Partner metcon
5 rounds for time
60 Crossover (3x Single under)
9 – 15 – 21 – 27 – 33 Pullup
9 – 15 – 21 – 27 – 33 HSPU
9 – 15 – 21 – 27 – 33 Hang clean
Time cap: 10min
Painot:
50/35
60/42,5
70/50
80/57,5
90/65
Painot ja toistot:: 40-49
5-10-15-20-25
40/27,5
50/35
60/42,5
70/50
80/57,5
Painot ja toistot +50
5-10-15-20-25
40/27,5
50/32,5
57,5/37,5
65/45
72,5/52,5
Pull-up skaalaus = devils press
Hspu skaalaus = 4x push press
Crossover skaalaus = 3x single under
BASIC-WOD
Partner metcon
For time:
180 Single under
9 – 15 – 21 – 27 – 33 Ring row
9 – 15 – 21 – 27 – 33 Push-up
9 – 15 – 21 – 27 – 33 Hang clean
*Time cap: 10min
GYMNASTIC
Push-up and handstandpush-up practice
ENDURANCE
Maanantain tai torstain endu
Torstai
9.30 Revovery-Wod
16.00 Rästi-Wod (ma/ti/ke)
17.00 Revovery-Wod
17.00 Painonnosto
18.15 Endurance
19.15 Recovery-Wod
RECOVERY-WOD
Shoulder / overhead mobility
30min active mobility
30min rolling and stretching
PAINONNOSTO
Rinnalleveto ja työntö tekniikkaa
ENDURANCE
30min of
1min Row
1min Db snatch
1min Wallball
1min Sit-up
1min REST
*Result will be worst round for each movement.
Perjantai
WOD
For time with partner:
100 partner wallball
50 2-kb front rack box step over + medball oh hold
40 Burpee toes to bar + plank hold
30 Parin yli ali
Time cap 18min
Pallo: miehet 9kg / naiset 6kg
Boksin korkeus: kaikki 50cm
Kuulat: miehet 2x16kg/ naiset 2x12kg
BASIC-WOD
Partner metcon
For time:
80 Wallball
40 2-kb front rack box step over + medball oh hold
32 Burpee toes to bar + plank hold
24 Parin yli ali
Time cap 18min
*T2B skaalaus = 3 leg raise
Lauantai
WOD
Easy pace:
5 rounds:
5min ergo
3min handstandwalk / handstand practice
Sunnuntai
Omatoimiperuskunto
Rennon letkeästi:
10min hiihto
10min soutu
10min fillari
10min (rauhassa, hae liikkuvuuksia)
6 valakyykky (keppi tanko)
6 kasakkakyykky
6 Kippi tangossa
6 Kippi renkailla
6 KB windmill
5min hiihto
5min soutu
5min fillari