Julkaistu:

Viikko-ohjelma 5.-11.10.-26

La klo 12 ei wodia

CF WOD Strength 1 (ma)

6x e1,5m

  • snatch high pull
  • hang power snatch
  • power snatch

4x e3m

  • 3 power snatch

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

28xEMOM (40s on / 20s off)

  1. ATX run
  2. wall walks / feet elevated meter worms
  3. Reverse Lunge @ 2xKB front rack carry
  4. T2B / Hanging knee raises
  5. Box jump
  6. push ups
  7. KBS

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

5x e2,5m

  • 5 weighted pull ups / negative pull ups

16x EMOM

  1. 5 DL @ 70% 1RM
  2. 7 Bench press @ 70% 1RM
  3. 9 KB goblet squat
  4. rest

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

5x EMOM

  • power clean
  • hang squat clean
  • power jerk
  • OH to shoulders

For 12min

work towards heavy (4-5 rounds)

  • 2x clean + 2x power jerk

3x e3m

  • 3 FS

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (to)

intervallit

4x e6m (24min)

  • 500/400m row
  • 12 burpees
  • 9 KBS

Intended stimulus: RPE 7/10

CF WOD Strength 3 (pe)

HSPU skill training

5x e3m

  • 5 DL @ 70% 1RM
  • 7 HSPU
  • 30s plank hold

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (la)

Personoitu Open 25.2

  1. round
  • 20 pull ups / jumping pull ups
  • 40 DU
  • 20 thrusters
  1. round
  • 15 C2B / pull ups
  • 30 DU
  • 15 Thrusters
  1. round
  • 10 BMU / C2B
  • 20 DU
  • 10 Thrusters

Tc: 15min

Intended stimulus, koko treeni: RPE 8/10