Maanantai
WOD
First (use this to build up)
OT2M x 9
Rounds 1-3
3 Snatch
(3pos. hi-hang, hang, ground)
Rounds 4-6
2 Snatch
(2pos. hang, ground)
Rounds 7-9
1 Snatch
(1pos. ground)
Then rest for 2min
Then 4x2min lifting window to hit days heavy one or try to new pr.
*Power or squat.
BASIC-WOD
First (use this to build up)
OT2M x 9
Rounds 1-3
3 Clean
(3pos. hi-hang, hang, ground)
Rounds 4-6
2 Clean
(2pos. hang, ground)
Rounds 7-9
1 Clean
(1pos. ground)
Then rest for 2min
Then 4x2min lifting window to hit days heavy one or try to new pr.
*Power or squat.
ENDURANCE
Easy ergo
3x
5min Ski
5min Row
5min Bike
Tiistai
WOD
EMOM x 16
Rx
Min 1: 2 rope climbs
Min 2: 30sek Bike
Min 3: 10sek L-sit
Scaled 1
Min 1: 1 rope climbs
Min 2: 30sek Bike
Min 3: 10sek Knees bend L-sit
Scaled 2
Min 1: 2 to lay and up rope climbs
Min 2: 30sek Bike
Min 3: 15sek Sitting L-sit
BASIC-WOD
Emom x 16
Min 1: 30sek hang
Min 2: 30sek Ergo
Min 3: 10sek Knees bend L-sit
PAINONNOSTO
Rinnalleveto ja työntö tekniikkaa
Keskiviikko
WOD
“Fran”
(tehty viimeksi 30.4.-24)
Rx
21-15-9
Thurster (42,5/30kg)
Pull-up
Scaled 1
21-15-9
Thurster (30/20kg)
Jumping pull-up
Scaled 2
15-12-9
Thurster (25/15kg)
Ring Row
*Cap 10min
BASIC-WOD
“Scaled Fran”
21-15-9
Thurster (30/20kg)
Jumping pull-up
*Cap 10min
GYMNASTIC
Butterfly kipping practice
ENDURANCE
ma tai 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
Shoulder mobility
30min active
30min traditional work
PAINONNOSTO
Tempaus tekniikkaa
ENDURANCE
6 rounds of
500/400m Row
800/650m Bike
Cap each round 4min.
*3min rest between rounds.
Perjantai
WOD
Every 3min for 21min
for load
3 Front squat
3 wallwalk
BASIC-WOD
Every 3min for 21min
for load
3 Front squat
1 wallwalk
Lauantai
WOD
”Diane”
(tehty viimeksi 3.2.2024)
Rx
21-15-9
Deadlift (102,5 / 70kg)
Handstand push-up
Scaled 1
21-15-9
Deadlift (60 / 40kg)
Pike push-up from box
Scaled 2
15-12-9
Deadlift (50/350kg)
Knees down push-up
Cap 10min
Sunnuntai
Omatoimiperuskunto
Sellaista tahtia että ei puuskuta mutta hiki saa tulla.
40-60min
500m soutu
20 Ilmakyykky
20 Istumaannousu
14 Askelkyykky (ylipitkä askel, hae venytys lonkankoukistajaan)
14 Kippiä renkailla tai tangossa (rento olkapää jotta lähtisi liikkeelle)
6 valakyykky (keppi / tyhjä tanko, hae liikkuvuuksia)
6+6 KB windmill