Maanantai
HUOM!
Erikoisaikataulu.
Wodit 9.30 / 10.30 / 16.00 / 17.00 / 18.15
(ei muita tunteja)
WOD
Metcon
(Murph prep 1/5)
OTM x 30
Odd minutes:
5 pull-up
10 push-up
15 Air squat
Even minutes:
6 Shuttle run
*Scale the reps that allows you to go 45sek or less each round.
Tiistai
WOD
Metcon
2 Rounds for time:
50 Double under
40 Abmat sit-up
30 2db hang power clean
*Cap 12min
*Use heavy dumbbells that allows you to go in 1-3 sets.
Cooldown:
Practice handstandwalk for 8-10min.
(4-6 practice sets)
BASIC-WOD
Metcon
2 Rounds for time:
75 Single under
25 Feet anchored sit-ups
20 KB hang clean
*Cap 12min
*Use heavy kettlebell.
Cooldown:
Practice handstand for 8-10min.
(4-6 practice sets)
PAINONNOSTO
Rinnalleveto ja työntö tekniikkaa
Keskiviikko
WOD
Heavy day
Reverse lunge steps
12-12-10-10-8-8
“2,5min
Accessory work:
With partner
4 rounds:
6-10 Back extensions from box
20sek side plank (each side)
*rest as needed
BASIC-WOD
Heavy day
Reverse lunge steps
8-8-8-8-8
“2,5min
Accessory work:
With partner
4 rounds:
10 Back extensions from floor
(patner hold the legs)
20sek side plank (each side)
*rest as needed
GYMNASTIC
Overall gymnastic
ENDURANCE
To endu
Torstai
9.30 Revovery-Wod
16.00 Rästi-Wod (ma/ke)
17.00 Revovery-Wod
17.00 Painonnosto
18.15 Endurance
19.15 Recovery-Wod
RECOVERY-WOD
Active recovery for 20min
Arms mobility for 40min
PAINONNOSTO
Tempaus tekniikkaa
(pikku preppi lauantaille)
ENDURANCE
Every 3min for 30min
Row 250m
*Rest remaining round.
*Scale the distance that allows you to go 45-60sek each round.
Perjantai
WOD
Metcon
12min amrap
10 Ring dip
20sek L-sit
10 Box step overs (2×22,5/15)
20sek Hang
Accessory work:
4x
15+15m db/kb overhead carry
*rest as needed between rounds.
BASIC-WOD
Metcon
12min amrap
10 Ring push-up
15sek Sitting “L-sit”
10 Box step overs (1×22,5/15)
15sek Hang
Accessory work:
4x
15+15m db/kb overhead carry
*rest as needed between rounds.
Lauantai
WOD
Metcon
20min partner amrap
100m Run
5 Power snatch
5 Overhead squat
Rx 70/47,5kg
Perform you go, i go rounds.
Each round 3:00 or less.
Aim to 6-10 rounds.
Use moderate weights.
If weather is sh*t or can`t run
10cal bike or ski.
Sunnuntai
Omatoimiperuskunto
Easy pace
2km run /jog
6-10km bike
2km run / jog
15min stretching