Maanantai
HUOM!
Ei endua tai basic-wodia tänään.
WOD
RX
For time:
25/20 20/16 15/12 10/8 5/4
Calorie row
20-16-12-8-4
Toes-to-bars
Scaled 1
25/20 20/16 15/12 10/8 5/4
Calorie row
10-8-6-4-2
Toes-to-bars
Scaled 2
15-12-9-6-3
Calorie row
10-8-6-4-2
Hanging knee raises
*Cap 12min
Accessory work:
4 sets:
2 db/kb Front-rack carry 30 m
– Rest 1:00 between sets.
Tiistai
WOD
Rx
2 rounds for time:
200-m run
15 back squats
200-m run
12 front squats
200-m run
9 overhead squats
(60/42,5kg)
Scaled 1
2 rounds for time:
200-m run
15 back squats
200-m run
12 front squats
200-m run
9 overhead squats
(42,5/30kg)
Scaled 2
2 rounds for time:
100-m run
9 back squats
100-m run
6 front squats
100-m run
3 overhead squats
(20/15 kg)
*Cap 13min
*Unbroken sets of each barbell movement to start and no more than 2 sets in the second round.
*Barbells from the ground.
BASIC-WOD
2 rounds for time:
200-m run
15 back squats
200-m run
12 front squats
200-m run
10 overhead lunge steps
*Cap 13min
(30/20kg)
PAINONNOSTO
Rinnalleveto ja työntö tekniikkaa
Keskiviikko
WOD
//Heavy day
Every 4:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.
Scaled
Every 4:00 for 7 sets:
3 shoulder presses
2 push press
1 push jerk
– Build in load each set.
BASIC-WOD
//Heavy day
Every 3:00 for 7 sets:
3 shoulder presses
2 push press
1 push jerk
– Build in load each set.
GYMNASTIC
Kipping pull-up / push-up practice
ENDURANCE
Tabata ski cal
Rest 4min
Tabata box step over
Rest 4min
Tabata Echo-bike
Rest 4min
Tabata burpee
Rest 4min
Tabata Row cal
Torstai
RECOVERY-WOD
Active 20min
Mobility 40min
Get muscles ready for Cindy
ENDURANCE
Tabata ski cal
Rest 4min
Tabata box step over
Rest 4min
Tabata Echo-bike
Rest 4min
Tabata burpee
Rest 4min
Tabata Row cal
Perjantai
WOD JA BASIC-WOD
(Murph prep 3 / 5)
“Cindy”
20min amrap
Rx
5 pull-ups
10 push-ups
15 air squats
Scaled 1
3 pull-ups
6 push-ups
9 air squats
Scaled 2
3 Ring row
6 elevated push-up
9 air squats
Lauantai
WOD
Strength:
OT90sek x 8
3rep deadlift
*Build up
Metcon
Rx
3 rounds for time:
21 bar-facing burpees
15 deadlifts (102,5/70 kg)
90 double-unders
Scaled 1
3 rounds for time:
15 bar-facing burpees
12 deadlifts (80/57,5 kg)
45 double-unders
Scaled 2
3 rounds for time:
12 bar-facing burpees
9 deadlifts (50/35 kg)
60 double-unders / penguin jumps
*Cap 12min
Sunnuntai
Omatoimiperuskunto
40min easy pace
1000m easy jog / 3000m Bike
30 Russian twist
1min plank
20 Cossack squat
1min wallsit
10 Kipping
1min hang
Extra: 20min venyttely / muu huolto