Viikko-ohjelma 21.-27.9.-26

CF WOD Strength 1 (ma)

For 15min (6-8 rounds)
– Thruster + FS

12x EMOM (30s on / 30s off)
1. Rope climb progression
2. Pistol squat progression
3. HSPU progression

Intended stimulus, koko treeni: RPE 8/10

CF WOD Metcon 1 (ti)

28min EMOM, 40s on / 20s off
1. row
2. abmat sit ups
3. sled push
4. ring row
5. DU
6. burpee box step up
7. DB shoulder press (20s R + 20s L)

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

Bench press pyramid
5x e2,5m
– 7-5-3-5-7 bench press

8x e2m:
1. 6 BackSquat + 8 seated ring pull up
2. 10 KBS + 2×8 KB russian twist

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

Snatch skill training

5x e3m
– 3 Snatch High Pull

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (to)

20min AMRAP
– 300m row
– 10 DL @ 60/40 kg
– 50 lateral jumps over the bar / rope jumps
– 30-60s bike

Intended stimulus: RPE 7/10

CF WOD Strength 3 (pe)

Kipping pull up skill training

12x EMOM
1. 6 DL
2. 6 Bench press
3. 30s plank

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (la)

yllätys YGIG partner WOD 🙂

Intended stimulus: RPE 8/10