Maanantai
WOD
Metcon:
Every 5min for 30min
Row 500m
5 Deadlift
5 Strict handstand push-up
*Go heavy on deadlift
Basic wod
Every 3min for 30min
5 Sumo deadlift
5 2db strict press
Endurance:
35min for sweat
400m run / 800m row
Collect:
1min plank
1min L-hang
1min wallsit
1min handstand
Tiistai
WOD
Strength
Pull-up
3-3-2-1-1
“2,5min
Metcon:
6min amrap
5m handstandwalk
12 Pistol squat
Basic-Wod
Strength
Pull-up
3-3-3-3-3
“2,5min
Metcon:
6min amrap
14 Reverse lunge steps
8 Shoulder taps (feet on box)
Painonnosto
Rinnalleveto ja työntö hommeleita
Keskiviikko
WOD
For weight and lifting
OTM x 5
5 Clean & jerk (touch and go)
Rest 2min
OTM x 5
3 Clean & jerk (touch and go)
Rest 2min
OTM x 5
1 Clean & jerk
Basic-Wod
For weight and lifting
OTM x 5
5 Hang power clean & push press (touch and go)
Rest 2min
OTM x 5
3 Hang power clean & push press
Rest 2min
OTM x 5
1 Hang power clean & push press
Gymnastic
Handstand hommeleita
Endurance
Maanantain tai torstain endu
Torstai
9.30 Recovery-Wod
16.00 Rästi-Wod (Ma/Ti)
17.00 Recovery-Wod
18.15 Endurance
19.15 Recovery-Wod
*Torstain painonnosto jää kesätauolle
Recovery-Wod
Part 1
12min
5 Pass trough
3+3 Scale
3 Jefferson curl
3 Kb squat bottom
1 skin the cat
Part 2
Shoulder strength
Part 3
Hips mobility
Endurance
1000m Run
20 Pull-up
30 Push-up
40 Ait squat
1000m Run with 2 plates (2×2,5)
20 Pull-up
30 Push-up
40 Ait squat
1000m Run with kb (12/8)
20 Pull-up
30 Push-up
40 Ait squat
Cap 40min
Perjantai
WOD
0:00-8:00 (for time)
15-12-9-6
Wallball
Toes to bar
8:00-16:00
3 rounds of
16 Overhead squat (35/25)
36 Double under
16:00-22:00
12-9-6-3
Cal row
Rower over burpee
Basic-Wod
0:00-8:00 (for time)
12-9-6-3
Wallball
Knee raise
8:00-16:00
3 rounds of
16 Lunge steps
36 Single under
16:00-22:00
9-7-5-3
Cal row
Burpee
Lauantai
SUPER WODI
(1,5h)
Startit: 9.00 ja 10.30
Strength
Thruster
5-5-3-3-1-1
“3min
Metcon:
Run 400m
30 2db squat
Run 400m
30m db/kb overhead lunge
Run 400m
30 2db/kb push press
Run 400m
30 Db snatch / kb hang snatch
(22,5-24 / 15-16)
Sunnuntai
Omatoimiperuskunto
Run 10min
Bike 10min
Run 10min
Bike 10min
Practice gymnastic skills (kipping, hanstand, L-hang) for 10min
Stretch for 10-15min