Maanantai 14.1.2019 13.1.2019 0 0 Kommentit 0 3 position Snatch (on the knee, under the knee, floor) Complete as many rounds as possible in 10 minutes of: 5 touch and go power snatches (95/75 lbs) 10 overhead lunges (45/35 lbs) 5 Strict pull-ups (weighted) unbroken sets ! Rookie wod klo 18 snatch skills + 10 min amrap
Sunnuntai 13.1.2019 12.1.2019 0 0 Kommentit 0 Ohjelma: Ma OLY + 10 min AMRAP Ti Condition Ke Box squats + thrusters + burpees To Aerobiset Pe Deadlifts + super sets La Thruster + 2 ”otm” workouts
Lauantai 12.1.2019 11.1.2019 0 0 Kommentit 0 DB/KB push press 10-8 + 3 x 5 per hand rep sets Find heavy 10 and 8 rep set and then do heavier 3 x 5+5 per hand with 3 person team 15 min amrap 30 Pull-ups 15 Box over burpee (60/50cm) 3 robe Climp (total reps) Scale: pull-up to jumping c2b/pull-up rope climp to
Perjantai 11.1.2019 10.1.2019 0 0 Kommentit 0 Power clean 1 RM Condition: 5 minute AMRAP: 3 Power clean(135/95 lbs) 5 Bar facing burpee rest 5 minute 5 minute AMRAP: 5 back squat(225/135 lbs) 10/7 cal Ski erg Scale weight PC max 75 % and BSQ 60% of 1 rm max
Torstai 10.1.2019 9.1.2019 0 0 Kommentit 0 Aikataulu: klo 6.30 ja klo 9 AEROBINEN klo 16 AEROBINEN klo 17 AEROBINEN klo 18 KEHONHUOLTO koko kehon rullailua ja venyttelyä klo 19 KEHONHUOLTO AEROBISET 20 min emom: 1st. 1 hand db thruster x 10 (6+6) 2nd. single arm kb swing x 16 (8+8) 3rd. Weighted sit-up x 10 4th. 1min row/ski 5th. rest 20min emom:
Keskiviikko 9.1.2019 8.1.2019 0 0 Kommentit 0 Skill: HSPU and single-leg squats Tabata handstand push-ups Rest 1 minute Tabata single-leg squats Rest 1 minute Tabata push-ups Rest 1 minute Tabata jumping lunges The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Scaling You’re alternating between upper-body and lower-body movements, but expect the push-ups and lunges
Tiistai 8.1.2019 7.1.2019 0 0 Kommentit 0 On the min for 5 min 5 x Thruster start 60 – 70 % of 1 rm thruster or moderate heavy weight rest 1 min On the min for 5 min 3 x Thruster rest 1 min start 70-80 % of 1 rm thruster or moderate heavy weights On the min for 5 min 1
Maanantai 7.1.2019 6.1.2019 0 0 Kommentit 0 Tänään tiski auki klo 17.30 -19 Oly skills: Snatch Deadlift + Power Snatch + Overhead Squat + 0n the min for 10 minutes Power Snatch + Overhead Squat 65-80 % of 1 rm Power snatch Intervals: 3 rounds 2 min on / 2 min Off 6 DB snatch (55-35lbs) 6 Burpee 6 box jump (60/50
Sunnuntai 6.1.2019 LOPPIAINEN 5.1.2019 0 0 Kommentit 0 Salilla ei ohjattuja wodeja ! HUOM! Muistakaa, että saliltamme löytyy OMATOIMI HARJOITTELIJOILLE KUNTO TREENI OHJEET alla osa ohjeista mitkä löytyvät omatoimisalin seinältä ! Treeni aikaiseen aamuun, kuntotreeniksi tai osaksi muuta harjoittelua! Lämmittele ja valmistaudu treeniin aina huolella. Kuntotreenit ja jotkin tason 1 treeneistä voit aloittaa ilman lämmittelyä KUNTOTREENIT Kuntopohjan rakentamiseen. Aamutreeniksi tai extratreeni kunnon kohotukseen.
Lauantai 5.1.2019 4.1.2019 0 0 Kommentit 0 TÄNÄÄN WOD MYÖS KLO 14-15 Push press reps 10-8-5 barbels from the ground First 65-70 % of 1rm max add 7,5-20 lbs more to 8 and 5 rep sets rest 3 min between sets On the min for 15 minutes OH kettlebell walk 50m w/2 Kbs Dumbbell Hang clean 6 for each hand, heavy 30 sec Weighted plank
Perjantai 4.1.2019 3.1.2019 0 0 Kommentit 0 3 rounds (48min): 4min row 4min ski 4min run and/or farmers walk (assault runner, light weight) 4min assault bike Start easy , second round increase pace and last round go hardest —-
Torstai 3.1.2019 2.1.2019 0 0 Kommentit 0 Wodit tänään klo 9.00 ja klo 16,17,18, ja klo 19 KAIKKIEN WODIEN OHJELMA ALLA ! Front squat reps 10-10-10 barbels from the ground First 65-70 % of 1rm max and decrease or increase rest 3 min or more between sets 3 rounds interval: rest 90sec. between sets 20/15 cal row 20 wallball 20/14 lbs 15 american kb swing
