Maanantai 21.8.2017 20.8.2017 0 0 Kommentit 0 LISÄYKSIÄ TUNTIKALENTERIIN ! Tänään viimeisen treeni alkaa klo 20 ja näin jatkossakin Back squat 6-4-2 (80-85-90%) For Time : 40-30-20-10 American KB Swings (32/24kg) 20-15-10-5 Goblet Squats (32/24kg)
Ohjelmointi 21-26.8 ja pikkujoulut ;) 19.8.2017 0 0 Kommentit 0 CFP pikkujoulut vietetään 18.11.2017 Tiedoksi vain teille, joilla työvuorolistat ovat kohtalaisen tiukat 🙂 Ma: Back squat + for time metcon Ti: Condition with partner Ke: Push press + for quality metcon To: Power clean Pe: Condition La: Skills HUOMIO ! Pikku hiljaa syksyä kohti ja tunnit lisääntyy myös pikku hiljaa. Nyt maanantaina treenit jatkuvat aina klo 21
Lauantai 19.8.2017 18.8.2017 0 0 Kommentit 0 Condition With partner: 1 k row (each) 50 GHD or 70 abmat sit-up/ (each) 40 box jumps 75/60cm (each) 30 box over burpees (each) 20 Cal Assault bike (each) 10 Wall climbs total time limit 30 min
Perjantai 18.8.2017 17.8.2017 0 0 Kommentit 0 Push press 6-4-2 (80-85-90%) No fails For time: 60-40-20-10 DU 20-15-10-5 STOH (95/65lbs) Scale DU 1,5 x single under and Shoulder to overhead max 50-60 % of 1 rm push press
Torstai 17.8.2017 16.8.2017 0 0 Kommentit 0 Condition: 3 rounds of: 4 Min Ski (row) with light damper setting 1 Min rest 4 Min Wattbike 1 Min rest 4 Min amrap of: 5 burpee, 10 abmat sit-up, 15 KB swings 24/16KG 1 Min rest
Keskiviikko 16.8.2017 15.8.2017 0 0 Kommentit 0 Back squat reps (low bar) reps 8-6-4 70%-75% 80% 3 rounds for quality: 10 strict T2B / V-ups 1 min plank hold 60-100 m farmers walk (heavy)
Tiistai 15.8.2017 14.8.2017 0 0 Kommentit 0 OLY: 5min ”EMOM” 3 power snatch 5 min ”EMOM” 2 power snatch 5min ”EMOM” 1 power snatch 1 minute rest between 5 minute sets ”Elizabeth” reps 21 – 15 – 9 Clean (135/95lb) Ring dips SCALING FOR THE ELIZABETH WOD MOVEMENT SCALING Clean Reduce weight so that you can perform efficiently for 12-15 reps unbroken Ring Dips
Maanantai 14.8.2017 13.8.2017 0 0 Kommentit 0 Skills: Pistol squat skills Rope climb (advanced and strong climb without legs) 5 rounds for time: 15 Wall ball 200m Run 1 rope climb
Lauantai 12.8.2017 11.8.2017 0 0 Kommentit 0 Skills : Stone lift and On the min for 16 minutes: Odd: 5 stone to chest/over Even: 5 T2B (high as possible) 3 sets / 2 minutes rest between 10-20 cal assault bike
Perjantai 11.8.2017 10.8.2017 0 0 Kommentit 0 4 x 1 or 1RM OHS 3 rounds every third minute alternating 60 + 60 m Farmers walk (fast) time o.oo / 6.00 / 12.00 30 m + 30 m Prowler push (heavy) time 3.00 / 9.00 / 15.00 Be there or .. !!!
Torstai 10.8.2017 9.8.2017 0 0 Kommentit 0 Push press 8-6-4 (75-80-85%) For time: 20 sumo deadlift high pulls (115/95lbs) 40 wallballs (20/14 los) 50 box jumps (60/50cm) 60 abmat sit-ups — Klo 6.30 ja 9.00 Aamu aerobisella ( tasainen, ei hapottava vauhti) 45 Minutes 30 sec. ON 30 sec OFF Ski Erg (light damper setting) KB Russian swing (moderate weight) Sledge hammer or slam
Keskiviikko 9.8.2017 8.8.2017 0 0 Kommentit 0 Gymnastic strength L-sit etc.. 20 min ”OTM” 30-40 second Handstand hold 30-40 second Squat hold 20-30 second L-sit hold 20-30 second Chin over bar hold
