Viikko-ohjelma 28.9-4.10.-26

La: poikkeuksellisesti ei WODia, eikä Hyroxia.

CF WOD Strength 1 (ma)

nopeusvoima,
12x e75s for quality
– 3-5 heavy WB to higher target
– 5 räjähtävä ring row
– 5 räjähtävä punnerrus
– 3 slam ball backwards throw

10x EMOM FQ
– 3 power snatches

Intended stimulus, koko treeni: RPE 5/10

CF WOD Metcon 1 (ti)

Partner WOD
Double trouble
20min AMRAP
– 50 WB YGIG
– 30 cal row / skierg YGIG
– 20 syncro thrusters
– 400m run together

♀ 20 kg
♂ 30 kg

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

5x e2,5m
– 6 DL

8x e2m
1. 2×5 box step up + shoulder press
2. 10 stroke row + 10 push ups

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

T2B skill training

16x EMOM
1. 6 sumo DL
2. 10 DB Bench press
3. 5 strict pull ups / negative-
4. 2×6 reverse lunge

Intended stimulus, koko treeni: RPE 5/10

CF Basics Metcon (to)

28min EMOM, 40s on / 20s off
1. side lunges (20s R / 20s L)
2. hanging knee raises
3. KBS
4. bike
5. WB side throw (20s R / 20s L)
6. gorilla row
7. farmers carry

Intended stimulus: RPE 6/10

CF WOD Strength 3 (pe)

C+J skill training

Power clean t&g training
8x e1,5m FQ
– 3x power clean + pause in the receiving position

Power jerk t&g training
8x e1,5m FQ
– 3x power jerk + pause in the receiving position

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (la)

Poikkeuksellisesti ei WODia.