Viikon Wodit

Maanantai

WOD

Strength

Shoulder press
3-3-3-3

“2,5min

 

Metcon

For time:

21 Shoulder to overhead
9 Bar over burpee
15 Shoulder to overhead
6 Bar over burpee
9 Shoulder to overhead
5 Bar over burpee

 

Target time under 4min
(rx 42,5/30)

 

BASIC- WOD

 

Strength

Push press
3-3-3-3

“2,5min

 

Metcon

For time:

21 Shoulder to overhead
7 Bar over burpee
15 Shoulder to overhead
5 Bar over burpee
9 Shoulder to overhead
3 Bar over burpee

 

Target time under 4min
(rx 30/20)

Tiistai

WOD

“Morrison”

For time:
50-40-30-20-10

Wallball (9/6)
Box jump (60/50)
Vertical kb swing (24/16)

Cap 27min

 

BASIC- WOD

“Scaled Morrison”

For time:
40-30-20-10

Wallball (6/4)
Box jump (60/50)
Russian kb swing (24/16)

Cap 25min

Keskiviikko

WOD

Strength

Deadlift
3-3-3-3-3

+ 1 rope climb after each  set of deadlifts

“3min

 

Metcon

5min amrap

12 Pull-up
36 Double under

 

BASIC- WOD

 

Strength

Sumodeadlift
5-5-5-5-5

+ 1 rope climb after each  set of deadlifts

“3min

 

Metcon

5min amrap

12 Ring Row
48 Single under

 

PAINONNOSTO

Tempaus harkkaa

 

GYMNASTICS

Toes to bar hommeleita

 

ENDURANCE

Intervalls

Choose your machine

4x
1000m row or ski or 2500m bike

Rest 3min between intervals. Go hard and try to keep same pace on each intervall.

Torstai

9.30 Recovery-Wod
16.00 Rästi-Wod (Ti)
17.00 Recovery-Wod
18.15 Endurance
19.15 Recovery-Wod

Recovery-Wod

Part 1

12min for sweat

9 cal row
3 Jerfferson curl
3 Box squat with kb (5sek bottom hold)
3 Overhead squat

 

Part 2
Hip strength

Part 3
Stretching and foam rolling

 

ENDURANCE

Huom! Oma reppu mukaan. (ja kantsii ottaa täytteeksi vaikka huppari että ei painot niin hölsky

 

3 rounds for time

800m Run
26 Box over step
26 Air squat
26 Ring row

 

*Rx (reppu + 7,5kg / 5kg)
Cap 40min

Perjantai

WOD

HEAVY DAY

6 sets for load

Hang power clean
Front squat
Hang power clean
Front squat
Squat clean

“3,5min

 

BASIC- WOD

 

HEAVY DAY

6 sets for load

Hang power clean
Front squat
Hang power clean
Front squat
Hang power clean
Front squat

“3min

Lauantai

SUPER-WOD (90min)

Swimming!!!
Harjoitus alkaa ja päättyy salilta, josta sitten siirrytään pitiksen salarannalle uimaan. Osallistuaksesi sinun ei tarvitse olla uimamaisteri vaan käsipohjallakin pärjää.

6min amrap

40m Swim
12 kb hang snatch

3min rest

6min amrap

40m Swim
16 kb hang clean

3min rest

6min amrap

40m Swim
18 kb push press

(rx 24/16)

 

After amraps

Go for 10min easy swim

Sunnuntai

Omatoimiperuskunto

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