Torstai 16.5.2019 15.5.2019 0 0 Kommentit 0 Aerobinen: On the min for 18 minutes: 12-15 KB sumodeadlift high pull 30-40 sec. DU / single under 30-40 sec. Run (assault runner) active rest rest 3 min between exercises On the min for 18 minutes: 5+5 Hang db clean and jerk w/1 DB (moderate weight) 30-40 sec. Wall ball 30-40 sec. Row active rest
Keskiviikko 15.5.2019 14.5.2019 0 0 Kommentit 0 Clean Thruster 3 x 3 heavy sets rest 3 min between sets For time reps 10-9-8-7-6-5-4-3-2-1 Deadlift (225/135 lbs) between every set do 10 x Wall ball (20/14 lbs) Scale weight max 60 % of 1 rm DL and Wall Ball must go unbroken ROOKIE WOD klo 18 Deadlift and kipping skills + on the
Tiistai 14.5.2019 13.5.2019 0 0 Kommentit 0 Condition : 5 rounds: 1 min row 1 min bike ”EMOM” for 15min: 1 round of ”Cindy” 5 rounds: Hold top of the ring dip / push up 20-30 sec. 10-15 V ups/ tuck up 3 minute rest between work outs EASY WOD klo 17 16 minute cardio ”OTM” with machines + 15 min on the
Maanantai 13.5.2019 12.5.2019 0 0 Kommentit 0 Hei. Joudumme TÄNÄÄN valitettavasti perumaan klo 15-16 wodin ja tiskipalvelun sairastumisien johdosta. Voit ottaa yhteyttä laskutus asioihin liittyen laskutus@wanha.crossfitpori.fi —– Snatch skills: pull and turn under 2 x Snatch + Overhead squat do 4-5 sets + 75 % of 1 rm after every work set do 3 High box jumps 4 super sets: 8-12 Squat w/2KBs
Sunnuntai 12.5.2019 11.5.2019 0 0 Kommentit 0 HYVÄÄ ÄITIENPÄIVÄÄ! Tämän SUNNUNTAIN klo 12 Bodyweight strength tunti tauolla Seuraavan viikon ohjelmointipohja Ma snatch + super sets Ti condition Ke thruster + deadlifts/wall balls To aerobiset Pe partner work out La Split jerk + benchmark workout Su klo 12Bodyweight strength Wod
Lauantai 11.5.2019 10.5.2019 0 0 Kommentit 0 With parter. work rest 1/1 8 minute AMRAP: 8/6 cal Ski erg 8 KB american swing(32/24 kg) Rest 4 minute 8 minute AMRAP: 12/10 cal Row While other hold plank or hang from the bar (you can use side plank etc) Rest 4 minute 8 minute AMRAP: 8/6 cal Bike 5 burpee box jump HUOM!
Perjantai 10.5.2019 9.5.2019 0 0 Kommentit 0 Skill Day Work 15 minutes Pike Push up or push ups Kick up to Handstand 45 ° (use box) Partner Assisted Handstand etc Pulling strength and skills: Ring Mu progression, Ring dip , Ring hold etc 8 minutes tapata alternating: Double under or low and fast box jump and L-hold
Torstai 9.5.2019 8.5.2019 0 0 Kommentit 0 Aerobinen ONE Do Bikes/Ski ONE does movement w/partner. Which every min 0-10 minutes–> plank hold variations (ski) 12-22 minutes–> overhead walk w/one DB (ski) 24-34 minutes–>hs hold/ wall climbs + hold (bike) 36-46 minutes–> farmers walk/front rack walk w/kbs (bike) *try to accumulate as much movements for quality while one bikes/ski
Keskiviikko 8.5.2019 7.5.2019 0 0 Kommentit 0 HUOMIO! Tänään aikatauluissa muutoksia. ROOKIE WOD klo 17-18 Push press/split jerk + pari workout TOUKOKUUN ALKEISKURSSIN 1 tunti klo 18 eteenpäin Varaudu siis klo 18 ”ruuhkaan” ”Every other minute” Condition: 32 minutes alternating every 2 minutes time: 0.00 : 8+8 (6+6) KB clean and push press 2.00 : 12-20 Cal row fast (target 1 min)
Tiistai 7.5.2019 6.5.2019 0 0 Kommentit 0 Snatch skills: 3 Snatch push press + 3 pause Ohs 15 minutes moderate weight 3 rep sets Snatch balance 15 minutes moderate weight Reps 12-9-6: Muscle snatch (clean grip). Use 40% of 1RM snatch Strict pull-up Broad jump This is NOT for time! Easy wod klo 17-18 Bodyweight strengths skill: Pull-up , Push up and
Maanantai 6.5.2019 5.5.2019 0 0 Kommentit 0 Plyo exercises Seated box jump, 2 for 1 wall ball shot etc.. Quality and explosive movements on the min for 15 min 20s/40s On/Off Banded KB swing 8 x Plyo push ups or normal push up High Knee taps
Sunnuntai 5.5.2019 4.5.2019 0 0 Kommentit 0 Seuraavan viikon treenipohja: MA: Plyo exercises and 20/40 metcon ROOKIE WOD Box squat + GHD sit-up TI: Snatch skills + for quality metcon EASY WOD bodyweight strength KE:”Every other minute” HUOM! ROOKIE WOD klo 17-18 Push press/split jerk + pari wod TO:Aerobiset PE:Skill LA:Condition SU:Bodyweight wod klo 12 PS: keskiviikon ROOKIE WOD SIIS klo 17-18
