Su 27.6

Lepo

 

 

La 26.6

Lepo

 

 

Pe 25.6

Omatoimi juhannus-WOD

The longest mile

4 Rounds for Time

  • 10 Burpees
  • 100 meter Run
  • 10 Air Squats
  • 100 meter Run
  • 10 Push-Ups
  • 100 meter Run
  • 10 Sit-Ups
  • 100 meter Run

 

 

To 24.6

Lepo

 

 

Ke 23.6

a) Skill 15min

  • Kipping PU / C2B / Butterfly

b) 3x e2m

  • 5-10 BS (@60% BS 1RM)

1 warm up set, 2 moderate sets
Deload week, focus on technique

c) 3x e2m

  • 15 FS (@30-50% FS 1RM)

1 warm up set, 2 easy-moderate sets
Deload week, focus on technique

 

 

Ti 22.6

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

a) Battery, 12min AMRAP

  1. 15/12 cal row @easy pace
  2. 20 KBS @easy-moderate weight

b) Battery, 12x EMOM

  1. 10-16 box step ups
  2. 12-20 Ring row
  3. 12-20 K290
  4. 12-20 HS shoulder taps (plank/legs on box/on wall)

c) Battery, 12x EMOM

  1. 12-20 GM @bar
  2. 8-12 ab roll out @bar
  3. 12-20 OHS @bar
  4. 20-40 lateral jumps over bar / DU

Focus on quality, easy pace, deload

 

 

Ma 21.6

a) 6x e1,5m

  • 3 pos. Snatch

Focus on technique

b) For 10 minutes, 5-7 rounds

  • 2-3 Snatch

Focus on technique, easy to moderate weight

c) 3x e3m

  • 3-5 Snatch pull @60-80% Snatch 1RM

Focus on technique

 

 

Su 20.6

Lepo

 

 

La 19.6

Partner WOD, u go / I go

50-40-30-20-10 reps for time of:

  • heavy KBS (32/24kg)
  • T2B
  • Box jumps (60/50cm)

Between every round run 400m together, and end with a run

 

Pe 18.6

a) Skill 15min

  • HSPU / HSPU progressions

b) 3x e2m

  • 15 FS (@30-50% FS 1RM)

1 warm up set, 2 easy-moderate sets

c) 3x e3m

  • 5 BS (@60-80% BS 1RM)

1 warm up set, 2 moderate-heavy sets

 

 

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☀️ KOLME TEETÄ: Tuu Terveenä Treeneille!

☀️ Huolehditaan edelleen hyvästä käsi- ja yskimishygieniasta

☀️välineet ja kosketuspinnat putsataan käytön jälkeen niille tarkotetuille välineille

☀️varataan paikka treeneille (HUOM! VOIT TEHDÄ TAAS USEAMPIA VARAUKSIA KERRALLAAN🤗❤️)

☀️Aamutunnit peruuntuu 12 h aiemmin, mikäli minimiosallistujamäärä (2 hlöä) ei toteudu

☀️ lapset ovat jälleen tervetulleita mukaan treeneille
👶🏼 lapset vanhempien
valvonnassa
👶🏼 saliynpäristöt rauhoitettu treenaajille
👶🏼 lasten leikkihuone
siivotaan leikkien jälkeen
siistiksi -> äiti ja/tai isi
voi auttaa tässä 🤗

☀️ pukkarit ja saunatilat on normaalisti käytettävissä

☀️😎✨Ihanaa ja lämmintä kesää toivoo:
The Voiman ja CrossFit Imatran henkilökunta

 

To 17.6

Lepo

 

 

Ke 16.6

a) For 10 minutes, 5-7 rounds

  • 2-3 x Drop Snatch

Focus on technique, easy-moderate weight

b) For 10 minutes, 5-7 rounds

  • 1 Snatch high pull
  • 1 hang snatch
  • 1 Snatch

Work with challenging weight

c) 3x e3m

  • 3-5 OHS @100% Snatch 1RM

 

 

Ti 15.6

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

a) Battery, 12min AMRAP

  1. 500/400m row @easy pace
  2. 8 alt. DB snatches (22,5/15kg)
  3. 4 burpee high box jump overs (75/60cm)

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. 8-12 seated leg raises (over KBs)
  2. 4-6 windmill L @KB
  3. 4-6 windmill R @KB
  4. 10-15 goblet thrusters @KB

Focus on quality, easy pace, easy weight

 

 

Ma 14.6

a) 9x EMOM

3 rounds: – 3 tall jerks
3 rounds: – 3 jerk drives
3 rounds: – 3 Split jerks

Easy weight, focus on technique

b) For 10 minutes, 5-7 rounds

  • 1 Power clean
  • 1 Split jerk
  • 3 High hang clean (tarkoitus kehittää terävää allemenoa, vedon kehitys pullissa)

Focus on technique, moderate weight

c) 3x e3m

  • 3 Clean pulls @100-120% Clean 1RM

 

 

Su 13.6

Lepo

 

 

La 12.6

a) 4x e4,5m

  • 200m easy run
  • 150m slow recovery jog
  • 50m sprint
  • rest remaining time

b) 50-40-30-20-10 reps for time of:

  • KBS (24/16kg)
  • Sit-ups

 

 

Pe 11.6

a) For 10 minutes, 5-7 rounds

  • 2-3 x Drop Snatch

Focus on technique, easy-moderate weight

b) For 15 minutes, 7-10 rounds

  • 1 Snatch high pull
  • 2 Snatch

Find challenging working weight

c) 3x e3m

  • 3 OHS @100% Snatch 1RM

 

 

To 10.6

Lepo

 

 

Ke 9.6

a) 9x EMOM

3 rounds: – 3 tall jerks
3 rounds: – 3 jerk drives
3 rounds: – 3 Split jerks

Easy weight, focus on technique

b) For 10 minutes, 5-7 rounds

  • 1 Power clean
  • 1 Split jerk
  • 2 Tall clean

Focus on technique, moderate weight

c) 3x e3m

  • 3 Clean pulls @100% Clean 1RM