Maanantai
WOD
//HEAVY DAY
7 sets for load:
8 front rack reverse lunges
“3min
*Advanced athletes should start with heavy barbell and adjust just a little set by set.
*Beginner athletes should start with a little lighter barbell and focus on mechanics, and add weight when mechanics allow.
Post workout accessory:
Accumulate 2min of supermanhold
on ghd or box or floor
Tiistai
WOD
WOD
Rx
4 x AMRAP 4:
3 hang power cleans (42,5/60 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Scaled 1
4 x AMRAP 4:
3 hang power cleans (30/42,5 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.
Scaled 2
4 x AMRAP 4:
3 hang power cleans (15/20 kg)
6 shoulder-to-overheads
9 lateral burpee bar step-overs
6 jumping pull-ups
– Rest 2:00 between rounds.
*start each amrap from start (hang power cleans)
Keskiviikko
//Partner workout
For time with partner:
Rx
First: “Annie”
50-40-30-20-10
Double unders
Abmat sit-ups
Then straight in to: “Karen”
150 wallball (6/9)
*no “partner wallball”
then last: “Diane”
21-15-9
Deadlift (70/102,5)
Handstandpush-up
Scaled 1
First:
40-30-20-10
Double unders
Abmat sit-ups
Then:
150 wallball (4/6)
*“partner wallball” accepted
Last:
21-15-9
Deadlift (50/70)
Handstandpush-up from abmat
Scaled 2
First:
30-20-10-5
Single unders
Feet anchored sit-ups
Then:
100 wallball (4/6) (2,3m)
*partner wallball accepted
Last:
21-15-9
Deadlift (35/50)
Pike push-ups from box
*Cap 24min
*Partners split work as desired.
Torstai
Hyvää uuttavuotta!
Ei ohjattuja harjoituksia.
Perjantai
WOD
Rx
5 rounds for reps:
:40 max cal row
:20 Rest
:40 max cal bike
:20 Rest
:40 max cal ski
:20 Rest
:40 max shuttle runs
:20 Rest
Scaled 1
4 rounds for reps:
:40 max cal row
:20 Rest
:40 max cal bike
:20 Rest
:40 max cal ski
:20 Rest
:40 max shuttle runs
:20 Rest
Scaled 2
4 rounds for reps:
:30 max cal row
:30 Rest
:30 max cal bike
:30 Rest
:30 max cal ski
:30 Rest
:30 max shuttle runs
:30 Rest
*Starts work round in when :10 o clock.
*Short bursts on the intervals should allow you to push the pace.
*While pushing the pace, try to keep same calories for whole workout.
*1 cal = 1 rep
*1 Shuttle run 10m = 1rep
Lauantai
WOD
Rx
For time:
15-12-9-6-3
Back or front squats (55/85 kg)
5-4-3-2-1
Rope climbs (4.5 m)
Scaled 1
For time:
15-12-9-6-3
Back or front squats (42/60 kg)
2-2-1-1-1
Rope climbs (4.6/4.6 m)
Scaled 2
For time:
15-12-9-6-3
Front squats (20/30 kg)
5-4-3-2-1
Pull-to-stands
*Unbroken squats
*Barbells from the floor
*You may do front squats if you can move the bar to the backrack safely.
Post workout accessory:
3sets of:
10+10reps of
1 kb deadlifts
or
3sets of:
6+6 scales to each leg
*Focus on mechanics. Steady and controlled reps.
Sunnuntai
Omatoimiperuskunto
20min pk ergolla
Sitten 50sek on /10sek off
5x
1.Box step-up
2.Sit-up
3.Cossack squat
4.Russian twist
5.Db snatch + overhead lunge step
20-30min pk ergolla.