Aikataulu

VIIKKO 4

 

Ma

  • 07.00-08.00
    WOD
    60min
  • 17.30-18.30
    WOD
    60min
  • 18.30-19.30
    WOD
    60min
  • 19.30-21.00
    OnRamp
    Pull Up

Ti

  • 07.00-08.00
    WOD
    60min
  • 11.00-12.00
    WOD
    60min
  • 17.30-18.30
    WOD
    60min
  • 18.30-19.30
    WOD
    60min
  • 19.30-20.30
    Kettlebell
    60min

Ke

  • 07.00-8.00
    Cardio
    60min
  • 17.30-18.30
    Weightlifting
    60min
  • 18.30-19.30
    Gymnastics
    Rings
  • 19.30-21.00
    OnRamp
    Clean & Jerk

To

  • 07.00-08.00
    Kettlebell
    60min
  • 11.00-12.00
    WOD
    60min
  • 17.30-18.30
    WOD
    60min
  • 18.30-19.30
    WOD
    60min
  • 19.30-20.30
    Mobility
    60min

Pe

  • 07.00-08.00
    WOD
    60min
  • 11.00-12.00
    WOD
    60min
  • 17.30-18.30
    WOD
    60min
  • 18.30-19.30
    Mobility
    Swole & Flexy

La

  • 10.00-11.00
    Gymnastics
    HSW
  • 11.00-12.00
    WOD /Test Day
    60min

Su

  • 16.30-17.30
    Yoga
    60min

Weightlifting +  Strength

A. WL Main Set:

A1 E90s. For 6min
Snatch Balance 4 x 3

(50-70% 1 RM Snatch)

A2 E90s. For 9min (6 Rounds)
Hang Squat Snatch 1+1+1
Mid thigh – Above the knee- Below the knee
(50%+ 1RM)
(Increase every round if moving Well)

B. Strength, Time Cap 12min
Alternate C1 & C2 for 3 Rounds

B1 Strict Pull Up (BW) x max
B2 Front Rack Reverse Lunges x 10

Every 2 minutes for 48minutes (6 rounds) 

1:40 work, 0:20 rest

1.Row / Ski for Cals

2. AMRAP:
8/side Single arm KB push press
8/side Single arm KB bent over row
8/side Single arm KB side bend

3.Bike / AB for Cals

4.AMRAP:
4 Strict T2B
6 Tricep Push Up
8 Box Jump Overs

No WODs

Cardio:

Weightlifting:  2 x Power Clean

Gymnastics: Rings

A. E4M for 20min 

Back Squat

10/9/8/8/8
*go heavier than last week
*@60-70% 1RM

B. E3M for 12min

Push Press

7/7/7/7+

*last set do as many as form allows with same weight that you used second to last set

 

A. WU / Technique:

3 Muscle Clean +  3 Strict Press
3 Power Clean + 3 Push Press
3 Front Squat + 3 Push Jerk
3 Squat Clean + 3 Split Jerk

B. E2M for 16min ( 8rounds)

1 Power Clean + 2 Hang Squat Clean + 2 Split / Push Jerk

* Do not drop the bar between lifts
*Start @50% and build up if form allows

C. 8min EMOM
1. T2B 10
2. DB Snatch alt. x 10

(+10 /+17.5kg)

Gymnastics: 

HSW

WOD:

TEST DAY 2

Mobility/ Rest:

Veto- Yoga to improve your flexibility and range of motion!