La 17.7

Lepo

 

 

Pe 16.7

OmatoimiWOD (Karjalan kovin viikonloppu)

Lämmittely 15-20min (yleislämpö+spesifilämpö C+J+mob.)

a) For 20 minutes, 7-10 rounds

  • 1 Clean pull
  • 1 Hang clean
  • 1 Jerk drive
  • 1 Split jerk

Find challenging working weight

b) For 10 minutes, 3 rounds

  • C+J

Work with challenging weight

 

 

To 15.7

Karhun reidet

  • 10 x takakyykky 100/60kg
  • 50 x etuheilautus 32/24kg
  • 20 x etukyykky 80/40kg
  • 40 x boksihyppy 50cm
  • 30 x ohs 60/30kg
  • 30 x ttb

 

 

Ke 14.7

a) Skill 15min

  • DU

b) 2 batteries, 9 minutes per battery, rest and clean 2-3min between

A) Battery, 9x EMOM

  1. 10-20 seated press @bar
  2. 3-6 Straight arm slam balls
  3. 12-20 HS shoulder taps (plank/legs on box/on wall)

B) Battery, 9x EMOM

  1. 10-20 Back extensions
  2. 4-6 windmill L @KB
  3. 4-6 windmill R @KB

Focus on quality, easy pace, easy weight

 

 

Ti 13.7

a) For 20 minutes, 7-10 rounds

  • 3-3-(3)-2-2-(2)-1-1-1-(1) Snatch

Work with challenging weight

b) 3x e3m

  • 3-2-1 Snatch pull @90-125% Snatch 1RM

 

 

Ma 12.7

a) 5x e2m Short reactive sprints from different positions (10-15m)

b) 20x EMOM

1. Jumping jacks
2. Skater jumps
3. Push ups
4. GTOH @plate
5. Easy run
6. Half moon @plate
7. Tricep curl @plate
8. OH Lunge walk @plate
9. Burpee to target (plate)
10. Dead bug @plate

Work for 30-40s / rest for 20-30s. Easy effort.

 

 

Su 11.7

Lepo

 

 

La 10.7

Lepo

 

 

Pe 9.7

a) For time, complete 10 reps with heavy load of

  • 10x BS (100/60kg)

Rest for 3min

b) For time, complete 20 reps with moderate load of

  • 20 FS (80/42,5kg)

Rest for 3min

c) For time, complete 30 reps with moderate load of

  • 30 OHS (60/30kg)

d) Cooldown Easy 800-1600m run/walk

 

 

To 8.7

a) Skill 15min

  • HSW / HSW progressions

b) 12x EMOM

  • 15 heavy KBS (32/24kg)
  • 12 Box jumps
  • 9 T2B

 

 

Ke 7.7

a) For 20 minutes, 8-12 rounds

  • 3-3-(3)-(3)-2-2-2-(2)-1-1-1-(1) Snatch

Work with challenging weight

b) 3x e3m

  • 3 Snatch pull @80-110% Snatch 1RM

 

 

Ti 6.7

3 batteries, 12 minutes per battery, rest and clean 2-3min between

a) Battery, 12min AMRAP

  1. 15/12 cal row @easy pace
  2. 3-6-9-… WB

b) Battery, 12x EMOM

  1. 20-40 DU
  2. 3-6 Straight arm slam balls
  3. 8-12 dips
  4. 12-20 HS shoulder taps (plank/legs on box/on wall)

c) Battery, 12x EMOM

  1. 8-12 V-ups
  2. 8-12 pull ups
  3. 2-4 TGU R @DB/KB
  4. 2-4 TGU L @DB/KB

Focus on quality, easy pace

 

 

Ma 5.7

Grettel
10 rounds for time of:

  • 3 C+J (60/42,5kg)
  • 3 Burpees over the bar

Select the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

(Omatoimitreenaajat huom. ohjatulla lähdöllä on ohjattua valmistautumista muu tunti)

 

 

Su 4.7

Lepo

 

 

La 3.6

Lepo

 

 

Pe 2.7

a) Skill 15min

  • BMU / BMU progressions

b) 3x e3m

  • 5-4-3 BS (@70-90% BS 1RM)

1 easy set, 2 moderate-heavy sets

c) 3x e2m

  • 15-12-12 FS (@40-60% FS 1RM)

1 easy set, 2 moderate sets

 

 

To 1.7

3 batteries, 12 minutes per battery, rest and clean 2-3min between

a) Battery, 12min AMRAP

  1. 500/400m row @easy-moderate pace
  2. 8-12 dips
  3. 8-12 T2B (scaling: K290)

b) Battery, 12x EMOM

  1. 10-15m lunge walk (scaling up: add weights)
  2. 3-6 Straight arm slam balls
  3. 10-20 Back extensions
  4. 12-20 HS shoulder taps (plank/legs on box/on wall)

c) Battery, 12x EMOM

  1. 3-5 Wall climbs
  2. 10-15 hang power clean @2xDB/KB
  3. 10-15 STOH @2xDB/KB
  4. 20-50 lateral jumps over line / DU

Focus on quality, easy pace

 

 

Ke 30.6

a) For 20 minutes, 8-12 rounds

  • 3-3-(3)-(3)-2-2-2-(2)-1-1-1-(1) Snatch

Find challenging working weight

b) 3x e3m

  • 5-4-3 Snatch pull @60-100% Snatch 1RM

 

 

Ti 29.6

For time, 5 rounds of:

  • 400m run
  • 20 Pull ups
  • 20 Box jumps
  • 20 Sit ups

Easy-moderate pace
Tc: 40min

 

 

Ma 28.6

a) For 10 minutes, 5-7 rounds

  • 1 Power clean
  • 1 Hang clean
  • 1 Jerk drive
  • 1 Split jerk

Moderate working weight

b) 10 x e1,5m

  • 3 C+J
  • 3 Burpees over the bar

Select the load on the barbell so you can complete the 3 reps unbroken for most of the workout.