La 26.12

Omatoimi WOD:

Haasta itsesi aerobisella liikunnalla, esim.

• 10 km juoksu
• 10 km soutu
• 10 km hiihto
• vuoksen ympäri kävely
• ”ergathlon”:
  – 2-5 km skierg
  – 4-10 km watt bike
  – 2-5km row
• ”Recovery day”: 3 Rounds, For Calories in 34 minutes
  – 2 minutes Air Bike
  – 2 minutes Rest
  – 2 minutes Row
  – 2 minutes Rest
  – 2 minutes SkiErg
  – 2 minutes Rest

Tai keksi itse jotain vastaavaa. Tarkoituksena on liikkua kevyesti ja kehittää peruskuntoa.
(=sulattaa kinkkua 😉 )

Pe 25.12

Omatoimi WOD:

”12 days of X-mas barbell style”

For time:

• A Deadlift
• B Hang Power Cleans
• C Front Squats
• D Shoulder Presses
• E Back Squats
• F Push Presses
• G Thrusters
• H Squat Cleans
• I Push Jerks
• J Hang Power Snatches
• K Overhead Squats
• L Sumo Deadlift High-Pulls

Use a single barbell throughout (40/30 kg)

Kuten laulussa, tehdään aakkosjärjestyksen mukaisessa järjestyksessä liikkeet niin,
että 1. kierroksella tehdään 1xA liike, 2. kierroksella tehdään 2xA ja 1xB, 3. 3xA, 2xB, 1xC,
4. 4xA,3xB,2xC,1xD jne. kunnes ollaan tehty 12-11-10-9-8-7-6-5-4-3-2-1 toiston kierros.
Yhteensä 364 toistoa koko treenissä. Muistakaa hyvä alkulämmittely ja jäähdyttely!

To 24.12

Lepo.

Hyvää ja rauhallista joulua!

Ke 23.12

a) 5x e3m

• 7-5-3-2-1 BS (65-100% BS 1RM)

Work with ascending weight

b) 10 x e1,5m

1. 3-10 tempo 20X1 pull-ups (scaling: C2B/negative PU)
2. 3-6 depth jump push ups

c)  Tabata, 8x 20s work / 10s off

• Thruster @ bar (20/15kg)

d) Cool down

• 5-10 min easy aerobic exercise: walk / bike / etc.

or

After workout:

• 15-30 min easy aerobic exercise: walk / bike / etc.

Ti 22.12

Pre workout accessory scap. & core control work

a) 5 x e2m

• 3-5 Snatch pull @70-90% Snatch 1RM

b) For 20 minutes, 6-10 rounds

• 1-2 Snatch

Work with challenging weight

After workout:

c) 3-5 x e3m

• 1-3 Snatch balance @90-120% Snatch 1RM

Ma 21.12

Pre-workout accessory scap. control work

a) Skill 20min

• Kipping PU/Butterfly

b)  15 x EMOM

1. Nordic hamstring curls
2. Push press @ single DB/KB, 15s R / 15s L
3. Bent over row @ single DB/KB, 15s R / 15s L
4. DU
5. T2B

30s on / 30s off

After workout:

Core exercise accessory

9 x EMOM, 40s work / 20s off

1. Ab crunches
2. Up/down plank
3. Back extensions

Su 20.12

Lepo

La 19.12

a) 5x e3m

• 9-7-5-3-2 BS (60-95% BS 1RM)

Work with ascending weight

b) Open 12.3, 7min AMRAP

• 15 Bxj
• 12 push press (52,5/35kg)
• 9 T2B

1 min rest
c) Open 19.1, 7min AMRAP

• 19 WB (20/14lb)
• 19 cal row (or AB or AR or Skierg)

(don’t go all out)

d) Cool down

• 5-10 min easy aerobic exercise: walk / bike / etc.

or

After workout:

• 15-30 min easy aerobic exercise: walk / bike / etc.

Pe 18.12

Pre workout accessory scap. & core control work

a) 5 x e2m

• 3-6 Snatch pull @65-85% Snatch 1RM

b) For 20 minutes, 7-12 rounds

• 1-2 Snatch

Find challenging work weight

After workout:

c) 3-5 x e3m

• 1-3 Snatch balance @90-115% Snatch 1RM

To 17.12

Lepo

Ke 16.12

Pre-workout accessory scap. control work

a) Skill 20min

• Kipping PU/Butterfly

b)  16 x EMOM

1. Nordic hamstring curls
2. Push press @barbell (52,5/35kg)
3. Bent over row @ same bar
4. DU

30s on / 30s off

After workout:

Core exercise accessory

4 rounds: 3x e45s for 30s work / 15s off

1. Side plank hold R
2. Side plank hold L
3. Cross crunches, knee to elbow

Ti 15.12

Pre workout accessory: scap. & core control work

a) 5 x e2m

• 3-5 jerk drive + 3s jerk dip hold @70-95% C+J 1RM

b) For 20 minutes, 7-12 rounds

• 1-2 clean + jerk

Find challenging work weight

After workout:

c) 3-5 x e2-3m

• 2-3 clean pulls @95-115% Clean 1RM

Ma 14.12

Pre workout accessory: scap. & core control work

a) 10x e1,5m

1. 3-10 tempo 20X1 pull-ups (scaling: C2B/negative PU)
2. 3-6 depth jump push ups

b) 2-4 rounds, Skills ja gymnastics accessories

1. 2×8-12 L-sit progressions
2. 30s HSW (scaling: legs on a box / HS taps on the wall / wall climb)
3. 10-15 banded hollow lat pulldown
4. 2×5-10 Pistol squat progressions
5. 3×5-8 banded I-T-Y’s

rest as needed

c) KBS Tabata

• 8x 20s work / 10s off

After workout:

• 15-30 min easy aerobic exercise: run / bike / etc.

Su 13.12

Lepo

La 12.12

Pre workout accessory: scap. & core control work

a) 5 x e2m

• 3-6 jerk drive + 3s jerk dip hold @60-90% C+J 1RM

b) For 20 minutes, 8-15 rounds

• power clean + jerk
• clean + jerk

Find heavy work weight for the complex

After workout:

c) 3-5 x e2-3m

• 2-3 clean pulls @90-110% Clean 1RM

Pe 11.12

Pre workout accessory: scap. & core control work

a) 10x e1,5m

1. 3-10 tempo 20X1 pull-ups (scaling: C2B/negative PU)
2. 3-6 depth jump push ups

b) 2-4 rounds, Skills ja gymnastics accessories

1. 10-15 seated leg raises (over KB)
2. 5-10 pike push ups (scaling: legs on box and deficit)
3. 5-10 Straight arm pull downs @power band
4. 6-12 T2B (scaling: K2E, K290, V-ups)
5. 8-15 lateral and front raises @light DB’s/plates
6. 8-10 RMU transitions on rings or on floor

rest as needed

After workout:

• 15-30 min easy aerobic exercise: run / bike / etc.

To 10.12

Lepo

Ke 9.12

a) 5x e3m

• 10-8-6-4-2 BS (50-90% BS 1RM)

Work with ascending weight

b) 8min AMRAP, 2-4-6-… reps of

• Thrusters (42,5/30kg)
• Burpees

(don’t go all out)

c) DU tabata

• 8x 20s work / 10s rest

After workout:

• 15-30 min easy aerobic exercise: run / bike / etc.

Ti 8.12

Pre workout accessory scap. & core control work

a) 5 x e2m

• 3-6 Snatch pull @60-80% Snatch 1RM

b) For 20 minutes

• 8-15 rounds
• Find heavy 3-pos. Snatch work weight

After workout:

c) 3-5 x e3m

• 1-3 Snatch balance @80-110% Snatch 1RM

Ma 7.12

Pre-workout accessory scap. control work

a) Skill 20min

• Kipping PU/Butterfly

b)  16 x EMOM

1. Nordic hamstring curls
2. Push press @2xKB/DB
3. Bent over KB/DB row
4. Box jump

30s on / 30s off

After workout:

Core exercise accessory

For 8 minutes, 24x e20s for 20s

1. Russian twist @plate/KB/DB
2. Plank pull-through @plate/KB/DB
3. Rest