Viikko-ohjelma 28.8.-3.9.-23

Ma

Emom 40

  1. choose your ergo
  2. WB
  3. walking lunge
  4. Du
  5. rest

Work @50-60% effort

 

Ti

Amrap 30 with parner (Work 3 min – Rest 3 min – YGIG)

  • 10 hang clean+jerk @45/30kg
  • 10 bar over burpee
  • 10 pull up

The other one continues where the other left off.

 

Ke

4 x TABATA with 2 min rest in between movements

  1. Am KBS @24/16kg
  2. bxj
  3. row cal
  4. abmat situp

 

To

Emom 40 (30s/30s)

  1. HS hold
  2. seated mb twist
  3. plank hold
  4. ring row top hold
  5. t2b

 

Pe

Amrap 30 with partner

  • 20 hang power snatch
  • 400m run
  • 20 hang squat snatch
  • 400m run
  • 20 squat snatch
  • 400m run
  • 20 power snatch
  • 400m run

Rx weight is 50/35 kg.

Run together & divide snatch reps as you like YGIG.

 

Viikko-ohjelma 21.-27.8.-23

Ma

A) emom 12 for quality

  1. hs shoulder taps
  2. hollow to arch to hollow
  3. alt. Pistol squats

B) amrap 15

  • 10 t2b
  • 15 wb
  • 20 alt. DB snatch 22,5/15kg

 

Ti

Emom 20

  1. Row cal
  2. Bar over burpee
  3. Strict chin up
  4. side plank LEFT
  5. side plank RIGHT

 

Ke

A) Back squat

  • 1 x 5 @75%
  • 1 x 3 @85%
  • 1 x 1 @95% amrap

B) emom 10

  • odd: 5 high box jump
  • even: 10 RDL @30-40% deadlift 1rm

 

To

A) Shoulder press

  • 1 x 5 @75%
  • 1 x 3 @85%
  • 1 x 1 @95% amrap

B) emom 12

  1. 10/7 cal row
  2. 10 burpee
  3. 30 Du’s

 

Pe

”MURPH”

For time

  • 1600m run
  • 100 pull up
  • 200 push up
  • 300 air squat
  • 1600m run

TC 50 min

 

La-Su Lepo

 

Viikko-ohjelma 14.-20.8.-23

Ma

Emom 40

  1. hs hold
  2. row cal
  3. target burpee
  4. KB farmer’s walk @2x 24/16kg
  5. rest

 

Ti

A) Back squat

  • 3x 70%
  • 3x 80%
  • 3x 90% amrap

B) Romanian deadlift

  • 2 x 10 (wu sets)
  • 3x 10 (workin sets)

 

Ke

A) Shoulder press

  • 3x 70%
  • 3x 80%
  • 3x 90% amrap

B) 5 sets of

  • 5-7 pull up
  • 10-12 Barbell biceps curl
  • Rest 2 min

 

To

A) Power clean

  • 3-3-2-2-1-1-1

B) Amrap 15 with partner

  • 400m run together
  • 5 power clean for both @ 50/35kg

 

 

Pe

Emom 21

  1. 5 pull up
  2. 10 push up
  3. 15 air squat

 

 

 

Viikko-ohjelma 7.-13.8.-23

Ma

A) Back squat

  • 5 (65%)
  • 5 (75%)
  • 5 (85%) amrap

 

B) amrap 10

  • 20 pistol squat
  • 10 bxj
  • 5 c2b

 

Ti

A) Shoulder press

  • 5 (65%)
  • 5 (75%)
  • 5 (85%) amrap

 

B) 4x 2 min work/1min rest

  • 10 DB floor press @ 2x 22,5/15
  • 10 burpee
  • 20 abmat situp

After rest minute, continue where you left off

 

Ke

5x 4 min work/2min rest with partner

  1. 5 Strict Rope pull up + 10 Air squat
  2. 10 slam ball + 10 kbs (chest height) 32/24 kg
  3. 5 kipping/butterfly pull up + 10 Du
  4. 5 toes to rings + 7/5 cal airbike
  5. 5 plate GTOH + 10 seated plate twist @15/10kg

IGYG-partners switch after 1 round during 4 min work time

 

To

Emom 40

  1. empty bar hang power clean 20/15 kg
  2. row cals
  3. passive hang
  4. MB bear hug walking lunge

 

Pe

A) emom 12 for quality

  1. hs shoulder taps
  2. hollow to arch to hollow
  3. ring row top hold

 

B) Amrap 20 with partner

  • 400m run
  • 10 push press for both @40/27,5kg
  • 400m run
  • 20 push up for both

 

Viikko-ohjelma 31.7.-6.8.-23

Ma

emom 40

  1. Calories on machine of your choice
  2. wb
  3. abmat
  4. du
  5. rest

 

Ti

A) back squat

  • 5-5-3-3-1-1-1

B) shoulder press

  • 5-5-3-3-1-1-1

 

Ke

Emom 40

  1. hs hold
  2. seated mb twist
  3. Plank hold
  4. Ring row top hold
  5. t2b

 

To

A) amrap 10

  • 21 cal row
  • 15 single kb alt lunges
  • 9 burpee over rower

B) amrap 10

  • 42 du
  • 15 double DB hang clean @2x 15/10kg
  • 9 bxj

 

Pe

Amrap 30 with parner

  • 800m run together
  • 50 thruster @35/25kg
  • 800m run together
  • 50 c2b

 

La-Su

Lepo

 

Viikko-ohjelma 24.-30.7.-23

Ma

Every 2 min for 40 min

  • 450/350m row
  • 20m kb walking lunge
  • 90 sec spin bike
  • 20 wb

 

Ti

A) strict chin up

  • 5 x 5 AHAP

B) 4 sets

  • 6 barbell bent over row (underhand grip)
  • 12 ring row
  • 25 rubberband pull aparts
  • rest 2 min

 

Ke

Amrap 30 with partner (IGYG-divide as you like)

  • 30 thruster @30/20kg
  • 30 back squat
  • 30 air squat jump
  • 30 bar facing burpee

 

To

A) Double KB hang snatch

  • 4 x 8 AHAP

B) ”Death by KBS” (Emom 15)

Rx 32/24 kg

 

Pe

Amrap 40 with partner

  • 1600m run together
  • 20 pull ups (divide 50-50%)
  • 30 push ups (divide 50-50%)
  • 40 air squats (divide 50-50%)

 

La-Su

Lepo

 

Viikko-ohjelma 17.-23.7.-23

Ma

A) Hang power snatch

  • 3 x 10 AHAP

B) amrap 20 with partner (IGYG-switch after 1 round)

  • 6 ohs @50/35 kg
  • 9 pull up
  • 12/8cal row

 

Ti

Amrap 30 with partner (IGYG-divide as you like)

  • 10 hspu
  • 30 front squat
  • 30 front rack reverse lunge
  • 30 burpee over bar

Rx 30/20kg

 

Ke

emom 40

  1. hang from pull up bar or rings
  2. wall sit
  3. kbs @24/16kg (chest height)
  4. arch hold
  5. rest

 

To

A) Shoulder press

  • 5 x 6 AHAP

B) Amrap 10

  • 10 DB/KB push press @ 2 x 22,5/15kg
  • 20 Abmat situp

 

Pe

Amrap 40 with partner

  • 50 c2b (IGYG-divide as you like)
  • 400m run together with plates @15/10kg
  • 50 bx jump overs (IGYG-divide as you like)
  • 400m run together with plates
  • 50 burpee (IGYG-divide as you like)
  • 400m run together with plates

 

La-Su

Lepo

 

Viikko-ohjelma 10.-16.7.-23

Ma

A) amrap 2

  • bx step up

Rest 2 min

B) amrap 2

  • American Kbs @16/12 kg

Rest 2 min

C) amrap 2

  • burpee

Rest 2 min

D) amrap 2

  • air squat

Rest 2 min

E) amrap 2

  • abmat situp

 

Ti

emom 40

  1. spin bike
  2. push up
  3. wb
  4. t2b
  5. rest

 

Ke

A) Front squat

  • 12-10-8-6-4 AHAP

B) amrap 12 with partner (IGYG_switch after 1 round)

  • 8 hang squat clean @50/35 kg
  • 8 c2b

 

To

emom 40

  1. hs hold
  2. wall sit
  3. hollow hold
  4. arch hold
  5. rest

 

Pe

Amrap 40 with partner

  • 4000m run relay (400m at a time)
  • 20 rounds of Cindy (switch after 2 rounds)
  • max rep Busters on the remaining time @ 2x 22,5/15kg (IGYG)

 

La-Su

Lepo

 

Viikko-ohjelma 3.-9.7.-23

Ma

A) Push press

  • 5 x 5 AHAP

B) Emom 15

  1. 10 DB thruster @2x 15/10kg
  2. 10 C2B
  3. 10 V-ups

 

Ti

Emom 24

  1. 15/12 cal row
  2. 15 MB bear hug squat
  3. 15 burpee
  4. rest

 

Ke

Amrap 30 with partner (IGYG-switch after 1 round)

  • 5 hang power snatch @45/30kg
  • 7 ring row
  • 9 bxj

 

To

A) emom 10

  • odd: 7 hspu
  • even: 7 t2b

B) emom 18

  1. hs hold
  2. side plank hold RIGHT
  3. side plank hold LEFT
  4. American Kbs @24/16
  5. Du
  6. rest

 

Pe

Amrap 40 with partner

  • 50 pull up IGYG-divide as you like
  • 400m run together
  • 50 pistol squat IGYG-divide as you like
  • 400m run together
  • 50 DB push up IGYG-divide as you like
  • 400m run together

 

La-Su

Lepo

 

Viikko-ohjelma 26.6.-2.7.-23

Ma

emom 40

  1. air squat
  2. abmat situp
  3. Farmer’s carry @2x 32/24kg
  4. burpee
  5. rest

 

Ti

A) Back squat

10-5-10-5-10

B) Amrap 15 with partner (IGYG-switch after 1 round)

  • 7 front squat @60/40 kg
  • 35 Du

 

Ke

A) emom 10

  • Odd: 40 shoulder taps on plank hold
  • Even: 20 ring row

B) Amrap 21 in teams of 3

  • 1 min row cal
  • 1 min abmat situp
  • 1 min rest

 

To

Amrap 30

  • 50 Kbs @24/16kg (chest height)
  • 25 Bxj
  • 50 Burpee no jump
  • 25 Bxj

 

Pe

Amrap 40 with partner

  • 1600m run relay (400m at a time)
  • 150 Wb (IGYG-divide as you like)
  • 10 rounds of Cindy (switch after 1 round)
  • 1600m run relay (400m at a time)
  • MAX reps toes to bar on the remaining time (IGYG)

 

La-su

Lepo

 

Viikko-ohjelma 19-25.6.-23

Ma

A) Amprap 10 with partner (IGYG-switch after 1 round)

  • 8 hang power snatch @35/25kg
  • 8 bar facing burpee

B) Amrap 20 with partner (IGYG-switch after 1 round)

  • 8 C&J @45/35kg
  • 8 C2B

 

Ti

Emom 40 (30s w/ 30s r)

  1. Row cal
  2. T2B
  3. Kbs
  4. WB
  5. Spin bike
  6. Seated mb twist 9/6kg
  7. Shuttle run
  8. Ring row

Move @60-70% effort

 

Ke

A) Amrap 10 with partner (IGYG-switch after 1 round)

  • 50 Du
  • 15 push up

B) Amrap 20 with partner (IGYG-switch after 1 round)

  • 7 burpee box over
  • 20 air squat

 

To

”Lumberjack 20”

For time

  • 20 deadlifts 125/85 kg
  • 400m run
  • 20 Kbs 32/24kg
  • 400m run
  • 20 Ohs 50/35kg
  • 400m run
  • 20 burpees
  • 400m run
  • 20 C2B
  • 400m run
  • 20 Bxj
  • 400m run
  • 20 DB squat cleans 2x 22,5/15
  • 400m run

TC 30 min

 

Pe

”Kerrie”

10 rds For time

  • 100m sprint
  • 5 burpees
  • 20 sit-ups
  • 15 push-ups
  • 100m sprint
  • REST 2 minutes

Wear a weight vest 9/6kg if you have one

 

Kivaa Juhannusta kaikille toivottaa CF Imatran väki

 

Viikko-ohjelma 12.-18.6.-23

Ma

amrap 40

  • 50 wb
  • 50 burpee
  • 50 rus KBS @24/16kg
  • 50 abmat situp

 

Ti

1. Alternate between A) and B) amraps with 1 min rest in between (total of 6 x 3 min on-1 min off)

A) amrap 3

  • 5 DB hang clean & jerk @ 2x 22,5/15kg
  • 20 hop over DB’s

B) amrap 3

  • 5 c2b
  • 20 seated med ball twist

REST 2 min between 1.) and 2.)

2. Ring row

  • 5 x amrap 1 – rest 1 min

 

Ke

A) Back squat

  • 5 x 8 AHAP

B) emom 20

  1. 10m front rack walking lunge @2x 16/12kg
  2. 7 high bxj
  3. 12/8 cal row
  4. 12 burpee
  5. Rest = walk

 

To

A) Strict hspu

  • 5 x 3 AHAP

B) emom 12

odd: 3-5 wall walks

even: 30-50 Du’s

 

Pe

WODLIIGAN KESÄKUUN LAJI

 

Viikko-ohjelma 5.-11.6.-23

Ma

1. Alternate between A and B, total of 6 x 3 min Amraps, rest 1 min in between

A) Amrap 3

  • 5/arm Single arm Devil’s press @22,5/15kg
  • 5 DB bx step overs

 

B) Amrap 3

  • 7 t2b
  • 20 mountain climbers

 

REST 2 min between 1. and 2.

2. Amrap 5 For quality

  • 5 strict c2b
  • 15 reverse fly @DB’s or Plates

 

Ti

Emom 40

  1. row cal
  2. high bxj
  3. DU practice
  4. KB front rack carry @ 2x 24/16kg
  5. rest = walk

 

Ke

A) Strict hspu

  • 5-4-4-3-3-2-2 AHAP

B) emom 12

Odd: 7 kipping Hspu

Even: 7 RDL

 

To

A) Front squat

  • 5 x 12 AHAP

B) Amrap 10 with partner (igyg)

  • 10m KB front rack walking lunge @2x 16/12kg
  • 10 t2b

 

Pe

A) Hang squat snatch

  • 5 x 2 AHAP

B) Amrap 25 with partner

  • 10 hang power snatch @35/25kg
  • 10/7 cal row

NOTE:

  1. This is a IGYG-workout, partners switch after 1 round, BUT while the other one is working on hps and row, the other one MUST hang from a pull up bar. If one comes down from the bar, then the work also stops.
  2. When both have done 1 round, then run 400m together.

 

Viikko-ohjelma 29.5.-4.6.-23

Huomio!

Tästä viikosta alkaa kesäaikataulu, jolloin treenit arkisin ma-pe ja lepo la & su.

Ma

Emom 30

  1. medball clean
  2. hang from pull up bar
  3. Jump rope (Su, Du, Crossovers)
  4. High plank
  5. Rest: walk

 

Ti

A) Strict HSPU

  • 5 x 5 AHAP

B) amrap 15 with partner

  • 15 thrusters @35/25kg
  • 10 pull up
  • 5 burpee over bar

 

Ke

A) Back squat

  • 5 x 10 AHAP

B) 3 sets (10min)

  • 5/leg Bulgarian split squat AHAP
  • Rest 30 sec
  • 15 DB/KB Romanian deadlift AHAP
  • Rest 90 sec

 

To

A) 3 x Amrap 3 – rest 1 min

  • 7 bx jump overs
  • 7 DB/KB push press @2x 15/10kg or 2x 16/12kg

REST 2 min

B)  3 x Amrap 3 – rest 1 min

  • 3 strict narrow grip C2B
  • 10 air squat

REST 2 min

C) Amrap 5 for quality

  • 5 T2B
  • 10/ side Side plank hip raise

 

Pe

A) Power clean

  • 10 min to find 2 reps tng

B) Amrap 22 with partner

  • 10 deadlift @60%
  • 10 C2B
  • 10 burpee over bar

Both works at the same time, other one does amrap while other one runs 400m. When 400m is done, partners switch and work continues where the other one left off.

 

La-Su

Lepo

 

Viikko-ohjelma 22.-28.5.-23

Ma

emom 40

  1. wb
  2. alt. DB snatch
  3. Plate Farmer’s carry
  4. Plank hold
  5. rest

 

Ti

Emom 20

  1. 8 c2b
  2. 10 burpee
  3. 8 strict Hspu
  4. 10 Barbell bent over row uh grip
  5. Rest

 

Ke

A) Front squat

  • 5 x 10 AHAP

B) Amrap 6

  • 10 t2b
  • 10 bxj
  • 10/ side Side plank hip raise

 

To

Lepo

 

Pe

Emom 30

  1. 12/8 cal row
  2. 20 crossover (jump rope)
  3. 12 kbs
  4. 20 abmat situp
  5. rest

 

La

”MURPH”

For time

  • 1600m run
  • 100 pull ups
  • 200 push ups
  • 300 air squats
  • 1600m run

TC 50 min

Divide pull ups, push ups and squats as you like.

 

Su

Lepo

 

Viikko-ohjelma 15.-21.5.-23

Ma

Emom 40

  1. 10 strict hspu
  2. 14/10 cal row
  3. 10 t2b
  4. 10 double DB bent over row
  5. REST

 

Ti

A) Back squat

  • 5 x 12 AHAP

B) amrap 13

  • 30 goblet squat
  • 15 bxj
  • 30 Du’s

 

Ke

Amrap 40 with partner 

  • 50 pull up
  • 200m Farmers carry
  • 50 burpee

 

To

Lepo

 

Pe

A) emom 9

  1. 5 strict hspu
  2. 10 strict ring dips
  3. 15 deficit push up

B) emom 12

  1. 5 strict t2b
  2. 10 hollow v-up
  3. 15 abmat situp

 

La

Toukokuun WODLIIGAN laji

KAIKKIEN olisi tarkoitus tehdä sama treeni, vaikkei virallisesti mukana olisikaan, joten messii vaa pitää kivaa❤️

 

Su

Lepo

 

Viikko-ohjelma 08.-14.5.-23

Ma

A) Strict HSPU

  • 5 x 5 AHAP

B) amrap 15

  • 10 hspu
  • 15 t2b
  • 20 burpee

 

Ti

A) Front squat

  • 5 x 8 AHAP

B) amrap 25 with partner

  • 50 mb bear hug squat
  • 25 bx jump overs
  • 50 Du’s

 

Ke

Tabata Mayhem

a) Deficit push up TABATA

rest 2 min

b) C2B TABATA

rest 2 min

c) Rowing (cal) TABATA

rest 2 min

d) Abmat situp TABATA

rest 2 min

e) Arch rock TABATA

 

To

Lepo

 

Pe

A) emom 12

  1. 20-30 hs shoulder taps
  2. 10-15 hollow V-ups
  3. 15-20 Kbs

B) amrap 12

  • 30 t2b
  • 150 Su’s

 

La

A) Squat snatch

  • 4 x 2
  • 4 x 1

B) amrap 20 with partner (IGYG)

  • 30 Power snatch
  • 30 Bxj
  • 800m run together

 

 

Su

Lepo

 

Viikko-ohjelma 2.-7.5.2023

Ti

Emom 40

  1. air squat
  2. abmat situp
  3. Farmer’s carry
  4. burpee
  5. rest

 

Ke

Amrap 20

  • 20 pull up
  • 20 Double DB hang snatch
  • 20 DB push up

 

To

A) emom 20

  1. 14/10 cal row
  2. 50 du
  3. 20 jumping lunge
  4. 20 wb
  5. rest

B) amrap 6

  • 10 V-up
  • 20 bicycle abs
  • 30 mountain climbers
  • 20 superman raises

 

Pe 

Amrap 15

  • 15 t2b
  • 15 push up
  • 15 bxj

 

La

A) Front squat

  • 2 rm

B) amrap 20 with partner

  • 20 deadlift @100/70 kg
  • 400m run together
  • 20 deadlift
  • 20 burpee over bar
  • 400m run together
  • 20 deadlift
  • 20 burpee over bar
  • 20 c2b
  • 400m run together

 

Su

Lepo

 

Viikko-ohjelma 24.-30.4.

Ma

Amrap 30 with partner (IGYG)

  • 10 t2b
  • 20/14 cal row
  • 30 Du

 

Ti

Emom 40

  1. 10 pull up
  2. 15 air squat
  3. 5 power clean @60%
  4. 10 burpee on plate
  5. rest

 

Ke

A) strict HSPU

  • 5 x 5 AHAP

B) Amrap 20 with partner (IGYG)

  • 10 hspu
  • 10 box jump over

 

To

Lepo

 

Pe

40 min Maintenance work (alt between A + B)

A) 10 min work

  • row or bike

B) 10 min mobility

  • Drills for spine, hips and shoulders

 

La

Amrap 40 with partner

  • 5 each/ burpee jump over-crawl under partner
  • 10 m each/ wheelbarrow walk
  • 15 back to back squats with partner
  • 20 m each/ piggyback ride
  • 50 partner wb

 

Su

Lepo

 

Viikko-ohjelma 17.-23.4.2023

Ma

emom 40

  1. 5 strict HSPU
  2. 10 bx jump over
  3. 10 ring row
  4. 10 jumping lunge
  5. rest

 

Ti

Amrap 30 with partner (IGYG)

  • 10 t2b
  • 12 burpee
  • 14 cal row

 

Ke

A) emom 10

  • 2 power snatch

B) 3 x 3 min amrap ( 1 min rest between amraps)

  • 5 power snatch
  • 5 ohs
  • 5 c2b

 

To

Lepo

 

Pe

A) Front squat

  • 5 x 3

B) amrap 8

  • 9 power clean
  • 7 front squat
  • 5 stoh

La

A) Strict ring dip

  • 5 x 3 AHAP

B) Strict chin up

  • 5 x 3 AHAP

C) Amrap 7

  • 25 c2b
  • 50 push up
  • rem time: max rep abmat situps

 

Su

Lepo