Maanantai
WOD
METCON
For time:
3-6-9-12-15-18
Thruster (35/25)
Power snatch
V-up
*Target time under 15min
*No time cap
*Scaling:
Thruster -> weight
Power snatch -> hang power snatch
V-up -> Tuck-up -> sit-up
BASIC- WOD
METCON
For time:
1-3-6-9-12-15
Thruster (30/20)
Hang power snatch
Tuck-up
*Target time under 15min
*No time cap
Tiistai
WOD
METCON
For time:
20 2db hang power clean
10 chest to bar pull-up
10 box jump over
10 chest to bar pull-up
10 box jump over
10 chest to bar pull-up
10 box jump over
20 2db hang power clean
*Db 2x 22,5/15 – Box 60/50
*Cap 8min
Scaling:
This is a fast pace workout. Reduce dumbbell weights and c2b reps (5-7) that allows you to push the pace all the time without any “tactical breaks”.
Change the c2b to pull-up or jumping chest to bar if needed. There is no time to play with the bands.
ACCESSORY WORK
Perform 5 rope climbs.
**Rest as needed between climbs
By your skill level:
Down and up
Rope climb
Legless rope climb
L- Rope climb
BASIC- WOD
ACCESSORY WORK
2 Rounds of
10sek pronated hang
10sek supinated hang
10sek pronated hang
10sek supinated hang
(shake fingers between sets)
5 Reverse snow angel
METCON
For time:
20 kb hang power clean
10 Ring row
10 Box step over
10 Ring row
10 Box step over
10 Ring row
10 Box step over
20 kb hang power clean
*Kb 24/16
*Cap 8min
Keskiviikko
WOD
HEAVY DAY
5 sets for load
3 clean
2 front squat
1 jerk
*Rest 3min between sets.
*Touch and go cleans.
Power or squat, you may choose.
*Jerk push jerk or split jerk
BASIC- WOD
HEAVY DAY
5 sets for load
3 hang power clean
3 front squat
1 shoulder to overhead
*Rest 3min between sets.
PAINONNOSTO
Rinnalleveto ja työntö harkkaa
GYMNASTICS
Yleistä voikkailua + voimisteluvoimaa
ENDURANCE
Intervalls
Run 400m
30 Kb swing
*Rest 2min
Run 400m
30 Kb clean & jerk
*Rest 2min
Run 400m
30 Kb hang snatch
*Rest 2min
Run 400m
30 Burpee
Torstai
9.30 Recovery-Wod
16.00 Rästi-Wod (Ma&Ke)
17.00 Recovery-Wod
18.15 Endurance
19.15 Recovery-Wod
Recovery-Wod
Part 1
15min for sweat
9 cal row
4 Cosaack squat
3 Inchworm
2 zercher squat
1 shots press
Part 2
Shoulder strength v.2
Part 3
Stretching and foam rolling
ENDURANCE
“Operation red wings”
For time / Partner workout
By in:
Run 1200m (together)
Then 16 rounds of (as relay)
8 Toes to bar
8 Burpee box jump (60/50)
Cash out:
47 Goblet squats (32/24)
*Cap 35min
Perjantai
WOD
METCON
20min amrap
Rx
2 Bar muscle-up
6 Handstand push-up
10 Pistol squat
S1
1 Jumping bar muscle-up
4 Handstand push-up
8 Pistol squat
*j-bmu from the box, bar over head.
*hspu decreased rom
*pistol squat to medball
S2
2 Jumping to support hold
6 2db push press
10 Jumping lunge
*jumping-sh bar chest high
*This is a “Cindy” kind of workout but more technical movements. Scale it for your ability to go under 2min or under per round. Aim is to do +10 rounds during 20min.
BASIC- WOD
METCON:
Every 2min for 20min
2 Jumping to support hold
6 2db push press
10 Reverse lunge steps
*Aim for 1:30 / round, so you have 30sek rest each round.
Lauantai
SUPER-WOD (90min)
STRENGTH
Deadlift
7-7-7-5-5-3-3
“3min
Sledge sprints
3x 80m
(100/70kg)
*3min rest between sprints
CORE:
Advanced: Collect 50 ghd sit-ups
Beginner: 5sets of 6 ghd sit-ups (with 3sek hold on parallell)
Sunnuntai
Omatoimiperuskunto
10min easy jog / run
10min of:
5 Push-up
10 Ring row
15 Air squat
10min easy c2 bike
10min of:
5 Burpee
10 Db snatch
14 Lunge steps
10min easy row
10min of:
5 Medball cleans
10 Sit-up
30sek plank hold