Maanantai 12.11.2018 11.11.2018 0 0 Kommentit 0 Skill kipping. A: 3×5 banded pull-up OR with out band (tempo x231 = up, 2 sec. hold , 3 sec. down , take air) B: Kipping (hollow and arch) OR Kipping pull-up + hold and push down 3 short sets C:Practise Hand released kipping, kipping pull-up or C2B 4-5 rounds for quality and load: 5-8 T2B
Sunnuntai 11.11.2018 10.11.2018 0 0 Kommentit 0 HYVÄÄ ISÄNPÄIVÄÄ ! Tänään street workout tauolla Seuraavan viikon ohjelmaa: ma: skill + core strength and lifts ti: bearcomplex ke: back squat + bw metcon to: aerobiset + kehonhuolto pe:bench press etc la: condition + strenght su street workout klo 12
Lauantai 10.11.2018 9.11.2018 0 0 Kommentit 0 Skill: Kipping t2b or knee raises For time with partner: 1500m Row (while other hold plank hold) 75 x T2B or 100 knee raises 150 Abmat sit up 100 KB american swing (24/16 kg) 100 Wall Ball (20/14 lbs) Reps are total reps You can use Ski Erg if needed
Perjantai 9.11.2018 8.11.2018 0 0 Kommentit 0 Back squat 4 x 8 start 75 % of 1rm go heavier but no fails 5 rounds interval: work rest 1/1 7 Double KB Thruster 7 Double KB STOH 7 Double KB Front squat 7 Burpee box jump (60/50 cm) Advanced: 24/16 kg Intermediate: 20/12 kg Rookies: less weight or/and reps and burpee box step up
Torstai 8.11.2018 7.11.2018 0 0 Kommentit 0 klo 6.30 AEROBINEN klo 9 AEROBINEN klo 16 AEROBINEN klo 17 AEROBINEN = ruuhkainen. Tule klo 16 jos pääset ! klo 18 KEHONHUOLTO Yläkropan liikkuvuusharjoituksia Aerobinen: 12min emom: Assault bike 1 min (steady pace) 10-12 Double KB squats (light weights or 1 heavy) 2min rest 12min emom: Row 1 min (steady pace) 40 sec farmers hold /slow walk 2min
Keskiviikko 7.11.2018 6.11.2018 0 0 Kommentit 0 WU/SKILL 3 x Snatch push press 3 x Overhead squat + 3 Snatch balance + 3-pos snatch (hips, on the knee, Floor) Moderate weights (max 75 % of 1rm) ”Power clean Elizabeth” 21-15-9 reps of: Power Clean 135/95 pounds Ring dips TIPS FOR THE ELIZABETH WOD Break up the first round if needed, otherwise maintain an
Tiistai 6.10.2018 5.11.2018 0 0 Kommentit 0 Kick up to Handstand to wall 3 x 3+3 both legs Negative Handstand push up Practice Kipping HSPU( 10 minutes) OR : Kick up to Split Leg Handstand to floor Wall climb or Partner Assisted Handstand Pike Push ups On the min for 20 minutes: l-hang (30 sec) kipping HSPU 5-8 or 8-12 DB push
Maanantai 5.11.2018 4.11.2018 0 0 Kommentit 0 Thruster 8 x 3 every 2 min start 75-80 % of 1RM and go heavy ! increase weight Bars from the floor Rookies can do 5 rep sets and use racks 6min amrap: 5 x man maker (55lbs/35lbs) 15 kb american swing (32/24kg) Advanced: as mention Intermediate: man maker (45-35lbs/25-20lbs) and KB (24/16 kg) Rookies: man maker
Sunnuntai 4.11.2018 3.11.2018 0 0 Kommentit 0 Tänään klo 12 street workout tunnilla Bar MU and Pull up skill / strength Seuraavan viikon ohjelmaa: ma: thruster + 6 min amrap ti: skill + gymnastic strength ke: Oly + bencmark to: aerobiset + kehonhuolto pe:back squat + Kbs la: skill + c0ndition su 11.11 ISÄNPÄIVÄ street workout tunti tauolla
Lauantai 3.11.2018 2.11.2018 0 0 Kommentit 0 Pyhäinpäivä Salilla ei ohjattuja Wodeja. Seuraavan viikon ohjelmaa: ma: thruster + 6 min amrap ti: skill + gymnastic strength ke: Oly + bencmark to: aerobiset + kehonhuolto pe:back squat + Kbs la: skill + c0ndition su 11.11 ISÄNPÄIVÄ street workout tunti tauolla ROOKIE WODIT MA ja KE klo 18 ROOKIE WOD on valjastettu juuri aloittaneille (noin
Perjantai 2.11.2018 1.11.2018 0 0 Kommentit 0 Weighted chin up reps : 8-6-3-3-3-8+ 4 rounds every 90 sec. alternating 6-10 GHD Hip extension, TEMPO 1331 ( fats up, 3 sec hold, 3 down, start new rep ) DB Bent over row 10 +10 8-12 Tuck up + 8-12 Hollow rock (tuck) scale GHD Hip extension to back extension on floor
Torstai 1.11.2018 31.10.2018 0 0 Kommentit 0 HUOMIO ! Tunti aikataulu klo 6.30 AEROBINEN klo 9 AEROBINEN klo 16 AEROBINEN klo 17 AEROBINEN = ruuhkainen. Tule klo 16 jos pääset ! klo 18 KEHONHUOLTO Yläkropan liikkuvuusharjoituksia Aerobinen: 2 rounds: 6 min amrap: 50m Prowler push /sled pull same time other does Single unders or DU 1min rest 6 min amrap: 12/9 Assault bike 15/12 row
