Maanantai
WOD
On a 16:00 clock:
0:00-10:00:
Min 1: bike
Min 2: rest
10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead
*Sprint efforts on the bike.
*Aim for 7-15+ calories in each interval.
*3-4 shoulder-to-overhead attempts with :60-:90 rest between.
BASIC-WOD
On a 16:00 clock:
0:00-10:00:
Min 1: Row
Min 2: rest
10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead
*Sprint efforts on the row.
*Aim for 7-15+ calories in each interval.
*3-4 shoulder-to-overhead attempts with :60-:90 rest between.
ENDURANCE
5 rounds for reps
30sek on / 30sek off
1. Plate ground to overhead (15/10)
2. Lunge steps
3. db hang clean & jerk (22,5/15)
4. Wallball
5. Burpee
*2min rest between rounds
Tiistai
WOD
AMRAP 12:
Rx
5 chest-to-bar pull-ups
25 double-unders
5 front squats (82,5/57,5kg)
25 double-unders
Scaled 1
5 pull-ups
12 double-unders
5 front squats (60/42,5kg)
12 double-unders
Scaled 2
5 Jumping chest to bar
30sek double-under practice
5 front squats (42,5/30kg)
30sek double-under practice
*bar from the ground
*6-10rounds
* 30+ total pull-ups and front squat, unbroken sets
* Double unders 30sek or less
BASIC-WOD
AMRAP 12:
5 Ring row
20 Db over jump
5 2db front squats
20 Db over jump
(17,5/12,5)
Painonnosto
Rinnalleveto ja työntö tekniikkaa
Keskiviikko
WOD
Strength:
OT90sek (x10)
Snatch:
Wave 1:
75% x3
80% x2
85% x1
Wave 2:
80%x2
85%x2
90×1
Wave 3:
85% x1
90% x1
95×1
Heavy single x1
Metcon:
3 rounds for time
30 Russian kb swing (24/16)
15 Handstand push-up
*Cap 9min
BASIC-WOD
Strength:
OT90sek (x10)
Clean:
Wave 1:
75% x3
80% x2
85% x1
Wave 2:
80%x2
85%x2
90×1
Wave 3:
85% x1
90% x1
95×1
Heavy single x1
Metcon:
3 rounds for time
21 Russian kb swing (24/16)
9 Pike push-up
*Cap 9min
GYMNASTIC
Handstand push-up practice
ENDURANCE
ma tai to endu
Torstai
9.30 Revovery-Wod
16.00 Rästi-Wod (ti/ke)
17.00 Revovery-Wod
17.00 Painonnosto
18.15 Endurance
19.15 Recovery-Wod
RECOVERY-WOD
Overall mobility
30min active
30min traditional work
PAINONNOSTO
Tempaus tekniikkaa
ENDURANCE
5 rounds for time:
40 Walking lunge steps
30 Kb vertical swing (16/12)
20 Goblet squat
10 single db devils press (22,5/15)
Cap 35min
Perjantai
WOD
Open 25.3.
For time:
5 wall walk
50cal Row
5 wall walk
25 deadlift (102,5/70kg)
5 wall walk
25 clean (60/37,5kg)
5 wall walk
25 snatch (42,5/30kg)
5 wall walk
50cal row
Cap 20min
BASIC-WOD
Scaled open
For time:
5 wall walk
50cal Row
5 wall walk
25 deadlift (60/37,5kg)
5 wall walk
25 clean (42,5/30kg)
5 wall walk
25 snatch (30/20kg)
5 wall walk
50cal row
Cap 20min
Lauantai
WOD
3 sets of
5 Back extensions from box
+
5 Hip extensions from box
OTM x 18
(3 rounds)
* 20 Sit-up
* 20 Box step-up
* 15 V-up
* 15 Box jump
* 15 Hollow rock
* 10 Burpee box jump
Sunnuntai
Omatoimiperuskunto
2-3x lista läpi (1 kierros = 20min)
5min ergo (pk)
40sek on / 20sek off
- Side plank
- Reverse plank
- Side plank
- Plank
- Superman hold
5min ergo (pk)
4osek on / 20sek off
- Hang on the bar
- Wallsit
- Handstandhold
- Stand or scales on balance board
- Stand or scales on balance board (other leg)