Keskiviikko 11.3.2020 10.3.2020 0 0 Kommentit 0 STRENGTH FOR LOAD 10RM Front Squat for newer athletes, we provide more multiple sets of 10 and keep the load lighter. WORKOUTAMRAP x 9 MINUTES 9 Overhead Squat (95/65)|(65/45)* 9 Up-Downs 9 Knee 2 Elbow *Option to perform barbell Front Squat if needed. (Score is Rounds + Reps) COOL DOWN FOR RECOVERY *** Koronavirus yrittää
Tiistai 10.3.2020 9.3.2020 0 0 Kommentit 0 PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 100-80-60-40-20 Cal Bike** 50-40-30-20-10 “Syncro” Walking Lunges*** *On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time. **While on the Bike portion, the resting partner must hold
Maanantai 9.3.2020 8.3.2020 0 0 Kommentit 0 SKILL EMOM x 8 MINUTES MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up MIN 2 – 5-7 Tall Box Jumps* *Athlete Choice on height.Two-foot take off with no step into the jump. Mandatory step-down. WORKOUT 4 ROUNDS FOR TIME 5 Deadlift (AHAP)* 3-7 Ring Muscle-Ups or Burpee Pull-Ups 21 Box Jump (24/20) *Ideal DL
Sunnuntai 8.3.2020 7.3.2020 0 0 Kommentit 0 Seuraavan viikon ohjelmointipohja MA SKILLS + DEADLIFT AND MU METCON TI CONDITION PARTNER WORKOUT KE 10 RM FRONT SQUAT + AMRAP TO AEROBISET PE 10 RM PUSH PRESS + METCON LA SKILLS + CONDITON. ”RYTKY” (lisätietoa ”CFP ADVANSED” ryhmästä) WORKOUT FOR 20 MINUTES 1 MIN ON / 1 MIN OFF SKI CALS *score
Lauantai 7.3.2020 6.3.2020 0 0 Kommentit 0 SKILLS: ROWING etc PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 100 Cal Row 100 Pull-Ups 30 Front Squat (185/125)|(135/95) 50 Pull-Ups 50 Cal Row 30 Front Squat *P1 works while P2 rests.Workout must be completed in order. Split reps any way.Front Squat comes from the ground. C2B is optional for teams. Row can be split any way.
Perjantai 6.3.2020 5.3.2020 0 0 Kommentit 0 EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… Build Quickly to Heavy Single Power Clean & Jerk* *Building should take you up to or past your weight in the workout. ”THE CALI BEAR” EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed
Torstai 5.3.2020 4.3.2020 0 0 Kommentit 0 MAALISKUUN OHJELMOINNISTA Maaliskuussa keskitymme normaalia enemmän levytangolla tehtäviin yhdistelmiin ja pitkiin sarjoihin. Teemme lisäksi myös harjoituksia kahvakuulilla ja käsipainoilla. Kunto-ja taitoharjoittelu jatkuu tästä huolimatta normaaliin tapaan. Maaliskuun Benchmark-treenit testaavat tankoyhdistelmiä eri tavoin. Teemme mm. The Cali Bear, Gwen and DT-harjoitukset. Huomenna perjantaina yksi näistä. Testien lisäksi tulette kokemaan miltä tuntuu 10 tai 20 toiston sarjat
Keskiviikko 4.3.2020 3.3.2020 0 0 Kommentit 0 ON A 10:00 RUNNING CLOCK… Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row WORKOUT E2MOM x 20 MINUTES MIN 1 & 2 – 500m Row, 1200m Bike, or 400m Ski Erg. MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups* *Muscle-Ups can be ring or bar & strict or kipping. *For Pull-Ups, focus
Tiistai 3.3.2020 2.3.2020 0 0 Kommentit 0 STRENGTH FOR LOAD 10RM Back Squat WORKOUT 4 ROUNDS FOR TIME 75 Double Unders 15 Hang Squat Clean (95/65)|(65/45) -11:00 Hard Cap- SCALING Double Unders – Replace with Plate Hops to a 45# plate to keep the jump similar or go to 2x Single Unders. KLO 6 AEROBINEN 2 rounds for quality: 500m Row 25 Hand-Release
Maanantai 2.3.2020 1.3.2020 0 0 Kommentit 0 WORKOUT ”DOUBLE AMRAP” AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU 10 Renegade Rows (35/20)|(20/10)* -Rest 2:00- AMRAP x 8 MINUTES 10/8 Cal Ski 10 HSPU 15 Ring Row *Renegade Row = Row L + Row R + Push-Up (Score is Rounds + Reps) COOL DOWN FOR RECOVERY
Sunnuntai 1.3.2020 29.2.2020 0 0 Kommentit 0 Seuraavan viikon ohjelmointipohja MA ”DOUBLE AMRAP” TI BACK SQUAT + 4 ROUNDS FOR TIME KE SKILLS + E2MOM x 20 MINUTES TO AEROBISET PE BENCHMARK WORKOUT LA PARTNER WORKOUT IN TEAMS OF 2… ”RYTKY” (lisätietoa ”CFP ADVANSED” ryhmästä) *WARM UP* 1:00 Bike (Easy Pace) 3 ROUNDS… 10 Alt Box Step Ups (50 cm) 10 KB
Lauantai 29.2.2020 28.2.2020 0 0 Kommentit 0 WORKOUT AMRAP x 18 MINUTES 20 Box Jumps (24/20) 20 ”Lunge” WallBall Shots (14/10)|(10/8)* *Athlete executes an alternating reverse lunge with a toss to the 10′ target. Scale up to (20/14) as needed. COOL DOWN FOR RECOVERY Slow Walk, Bike or Row w/ Nasal Breathing Only Into… FOR QUALITY 6:00 of HS Hold or Hand Walking Practice (No Measure)
