Viikko-ohjelma 25.-31.5.-26

CF WOD Strength 1 (ma)

In 15min find:
– Push press 1 RM

For 10 minutes (7-8 rounds), For Quality
– 1x clean pull
– 1x hang clean
– 1x squat clean

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

In 8min find:
– SL drop jump 1+1 highest of the day
3-4 yritystä

Intervallit 4x e6m (21min)
– 200m run
– 12 WB
– 10 T2B / 4 BMU
– AMRAP burpee box jump overs
TC 3min

– rest 3min

Intended stimulus, koko treeni: RPE 8/10

CF Basics Strength (ti)

In 8min find:
– SL drop jump 1+1 highest of the day
3-4 yritystä

8x e2m
1. 2×6 single leg RDL + 10 bench press
2. 10 goblet squats + 2×6 SA KB/DB row

@70% 1 RM / RIR 2

Accumulate total of:
– 2min plank time

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

Nopeusvoima
For 15min For Quality
– 3 tempo pull ups / C2B jumping pull up
– 5s ATX / sled push sprint
– 2×3 heavy DB snatch

In 15min find:
– Hip thrust 1+1 RM

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (to)

32x EMOM (40s on / 20s off)
1. run
2. slam ball
3. box step overs
4. KBS
5. waiter walk
6. pull ups
7. sled pull
8. side lunge + plate pull (20s R + 20s L)

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

In 15min find:
– rev. FR Lunge 1+1 RM

12xEMOM (30s on / 30s off)
1. seated ring pull ups
2. alt. V-ups
3. american KBS

Intended stimulus: RPE 8/10

CF WOD Metcon 2 (pe)

10min Snatch skill training

15min AMRAP of:
– 5 wall walks
– 50 DU
– 10 Snatch @ascending weight
1: 25/30 kg
2: 30/40 kg
3: 37,5/50 kg
4: 45/60 kg

Intended stimulus: RPE 8/10