Viikko-ohjelma 16.-22.2.-26

CF Advanced Strength 1 (ma)

PU/C2B/BMU skills 15-20min, rest as needed
A) Hollow-arch + lat pull down + hip pop
B) kipping pull up
C) kipping C2B
D) BMU

10xe75s (12,5min)
1. 6 DL @75% 1 RM
2. 6 def. HSPU

Intended stimulus, koko treeni: RPE 7/10

CF Advanced Strength 2 (ti)

15xe1,5m, Work towards heavy set on each section
1.-5. 3xSTOH
6.-10. p.clean + h.s.clean+s.clean
11.-15. 3xFS

Accumulate 40 T2B

Intended stimulus, koko treeni: RPE 8/10

CF Basics Metcon (ma ja ti)

open 25.1, 15min AMRAP of:

3-6-9-…
– lateral burpees over the dumbbell
– dumbbell hang clean-to-overheads (15/10kg)
2×7,5m walking lunge

Intended stimulus: RPE 8/10

CF Advanced Metcon 1

intervallit
4xe5m (2,5min on / off, except last interval)
– 4 wallwalks
– 40 DU
– 15 / 10 / 5 / 5 snatch
@ascending weight

Intended stimulus, koko treeni: RPE 7/10

CF Foundations, The Fix (ke ja to)

Mitä se korjaa? Kaiken!
Tällä tunnilla aktivoidaan tukilihaksia, parannetaan liikkuvuutta, liikutaan kevyesti ja huolletaan kroppaa.

Tällä viikolla teemana rintaranka, pakaran aktivointi sekä keskivartalo.

3×10-12min patteria.

Tunti soveltuu aivan kaikille!

Intended stimulus: 3/10 RPE

CF Basics Strength (to)

KBS nopeusvoima ramppi
For 15 min, find heavy
– 3-5 american KBS

8xe2m
1. alt. 2×4 box step up @2xDB suitcase hold + 8 ring row
2. 8 bench press + 15 abmat sit-ups

Intended stimulus: RPE 7/10

CF Advanced Strength 3 (pe)

Nopeusvoima 15min, rest as needed (3-4 rnds):
– 6x alt. heavy DB Snatch
– 3x high target WB @12/9kg
– 3x slam ball
– 1x vertical jump

6xEMOM
1. 10 Thrusters @45/30kg
2. 10 Pull ups

6xEMOM
1. 5 Thrusters @ 60/45kg
2. 5 C2B

Intended stimulus: RPE 8/10

CF Advanced Metcon 2 (la)

Parnter WOD
Spring League laji 2

4x 3min on / 1min off
– YGIG 24/18 cal AC (tai 20x5m shuttle run)
– 10 syncro bar over burpees
– AMRAP YGIG power clean @42,5/30, 60/42,5, 70/50, 80/57,5

Intended stimulus: RPE 9/10