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

 

Viikko-ohjelma 10.-16.4.2023

Ma

”The Lyon”

 

Ti

A) Emom 5

  • 2 snatch lift off + 2 power snatch

B) amrap 15 with partner (IGYG)

  • 10 power snatch
  • 50 Du

 

Ke

A) Front squat

  • 5 x 3

B) emom 16

odd: 40 s DB/KB walking lunge

even: 40s wb

 

To

A) Strict ring dip

  • 5 x 3 AHAP

B) Strict chin up

  • 5 x 3 AHAP

C)  amrap 7

  • 5 c2b
  • 10 push up
  • 15 air squat

 

Pe

Emom 35

  1. 5 high box jump
  2. 10-12 cal row
  3. 3 power clean @50%
  4. 7-10 burpee to target
  5. rest

La

Wodliigan huhtikuun laji

Su

Lepo

 

Viikko-ohjelma 3.-9.4.2023

Ma

A) emom 7

  • 3 power snatch (TnG)

B) amrap 25 with partner (IGYG-switch after 1 round)

  • 1 power snatch
  • 3 lateral burpee over bar
  • 5 push up

 

Ti

A) Front squat

  • 5 x 3

B) amrap 10

  • 20 goblet reverse lunge @ db/kb
  • 15 bxj
  • 10 t2b

 

Ke

A) Strict ring dip

  • 5 x 3 AHAP

B) Strict chin up

  • 5 x 3 AHAP

C) Amrap 7

  • 20 oh rubber band triceps extensions
  • 20 single kb hammer curl

 

To 

Emom 40

  1. wb
  2. row cal
  3. burpee
  4. du
  5. rest

 

Pe

  • MPF-wod klo 11:45
  • Painonnosto klo 12:45
  • Open gym: Rästiin jäänyt treeni

 

La-Su

Lepo

 

Viikko-ohjelma 27.3.-2.4.2023

Ma

Emom 40

  1. DU
  2. kipping C2B
  3. Row meters
  4. Seated mb twist
  5. REST

 

Ti

A) Clean

  • 1 hang power clean + 1 squat clean

B) For time

21-15-9

  • squat clean
  • lateral burpee over bar

 

Ke

A) Strict ring dip

  • 5 x 5 AHAP

B) Strict chin up

  • 5 x 5 AHAP

C) Amrap 7

  • 10 lying DB skull crusher
  • 20 rubber band biceps curl

 

To

Lepo

 

Pe

40 min maintenance work (alt A: work and B: rest)

A: 5 min work

  • 10 cossack squat
  • 10 jefferson curl with stick
  • 10 reverse snow angel
  • 10 yoga push up

B: 5 min rest

  • rd 1&3: barbell smashing lower body
  • rd:2&4: barbell smashing upper body

 

La

A) Skill practice 15:00

  • Handstand walk / handstand hold

B) amrap 20 with partner

  • 10m/each Wheelbarrow walk
  • 10 Synchro burpee
  • 10/side Partner Medball side throw

 

Su

Lepo

 

Viikko-ohjelma 20.-26.3.2023

Ma

A) Back squat

  • 5 x 3

B) amrap 10 with partner

1 min work-1 min rest

  • 10 pull up
  • rem time: max rep front squats @ 40% 1rm (bb from ground)

 

Ti

30 min amrap for quality

  • 25/17 cal row
  • 25 m/hand suitcase carry @ kb 32/24 kg or db 32,5/25 kg
  • 25 wb
  • 25 bx step-up
  • 25 Du’s

 

Ke

A) emom 10

  • 1 hang squat snatch + 1 squat snatch

B) emom 10

  • odd: 5 hang power snatch+ 5 bar facing burpee
  • even: 10 t2b

 

To

Lepo

 

Pe

A) Strict ring dip

  • 5 x 5 ahap

 

B) Strict Chin up

  • 5 x 5 ahap

C) amrap 7

  • 10 push up on dumbbels
  • 10 barbell biceps curl

 

La

A) Deadlift

5-4-3-2-1

  • increase weight for every set

B) Amrap 20 with partner

5-7-9-11-13-15-etc

  • Partner deadlift @100/70 kg
  • synchro goblet reverse lunge @ db 25/15 kg or kb 24/16 kg
  • Synchro lateral burpee over bar (opposite sides)

 

Su

Lepo

Viikko-ohjelma 13.-19.3.2023

Ma

a) emom 10

  • 1 squat snatch

b) amrap 10

2-4-6-8-10-…

  • alt. DB hang snatch
  • alt. Pistol squat

 

Ti

Emom 40

  1. 20 Du’s + rem time max cal row
  2. rest
  3. 5 burpee + rem time bike
  4. rest
  5. 10 Abmat situp + rem time max rep slam ball
  6. rest
  7. 10 WB + rem time max rep shuttle run
  8. rest

 

Ke

a) Strict ring dip 

  • 5×5 AHAP

b) Strict chin up

  • 5×5 AHAP

c) amrap 7

  • 10 standing DB french press
  • 10 dual DB biceps curl

 

To

Lepo

 

Pe

a) Sumo Deadlift

  • 3 x 8 AHAP

b) amrap 10

  • 10 Dual DB hang clean @ 2x 22,5/15kg
  • 10 bxj @24/20”

 

La

Wodliiga, laji 3.

 

Su

Lepo

 

Viikko-ohjelma 6.-12.3.2023

Ma

Amrap 30 for quality

  • 20/14 cal machine
  • 20 KBS (chest hight) @16/12 kg
  • banded strict pull up (easy)
  • alt V-ups
  • bench/box dips

 

Ti

40 min maintenance workout

alternate between ”a) work” and ”b) rest”

A) 5 min work 

  • 10 cossack squat
  • 10 Jefferson curl with stick
  • 10 reverse snow angel
  • 10 yoga push up

B) 5 min Rest

  • Rounds 1 & 3: Barbell smashing lower body
  • Rounds 2 & 4: Barbell smashing upper body

 

Ke

A) Handstand walk practice 15 min (with partner)

  • Practice with partner taking turns (IGYG)
  • scaling: partner assisted hs walk or hs walk around a box

 

B) Amrap 20′ with partner

  • 10m wheelbarrow walk for each
  • 10 partner squat back to back
  • 10 synchro burpees
  • 10/ side Partner medball throw from the side

 

To

Lepo

 

Pe

A) Back squat (e3m)

  • 5 x 3 @83% 1 rm

B) Amrap 15 with partner (IGYG)

  • 2-4-6-8-10-…thruster @35/25 kg
  • 5 burpee box jump over 24/20″

Both do the same reps each round. Add 2 thrusters each round, bbj overs always 5 reps.

 

La

Amrap 35 with partner (IGYG)

  • 2000/1500m row or 3000/2250m echo bike
  • 50 t2b
  • 50 KBS (rus) @24/16kg
  • 200 Du

 

Su

Lepo

 

Viikko-ohjelma 27.2.-5.3.2023

Ma

Emom 40

  1. air squat
  2. passive hang (bar or rings)
  3. Row cal
  4. DU
  5. rest

 

Ti

A) emom 7

  • 2 power snatch

B) Amrap 14 with partner (IGYG)

  • 20 alt DB snatch @22,5/15kg
  • 40 Du

 

Ke

A) every 3 min x 5

  • 3 Back squats

B) For time

3 rounds

  • 21 goblet squat @KB 32/24 or DB 32,5/25 kg
  • 15 burpee
  • 9 t2b

TC 8 min

 

To

Lepo

 

Pe

Emom 20

  1. Up-down
  2. medball squat clean
  3. HS hold
  4. walking lunge

 

La

CrossFit Open 23.3

see workout details here: https://games.crossfit.com/workouts/open/2023

 

Su

Lepo

 

 

Viikko-ohjelma 20.-26.2.2023

Ma

Amrap 30 For quality

  • 200 m run (inside)
  • 20 m walking lunge
  • 20 ring row (easy scaling)
  • 20 abmat situp
  • 20 push up

 

Ti

A) Snatch (Find heavy in 20 min)

  • 1 hang squat snatch + 1  snatch + 1 OHS

B) amrap 8

  • 8 ohs @50% snatch 1 rm
  • 8 lateral burpee over bar

 

Ke

For time

  • 30 c2b pull ups
  • 40 wb
  • 100 du’s
  • 40 wb
  • 30 pull ups

TC 15 min

 

To

Lepo

 

Pe

Emom 20

  1. Row cal
  2. up-down
  3. medball squat clean
  4. hs hold

 

La

CrossFit Open 23.2

 

Su

Lepo

 

Viikko-ohjelma 13.-19.2.2023

Ma

A) 5 sets with increasing weight

  • 2 power clean
  • 2 front squat
  • 2 STOH

B) amrap 6

  • 20 alt DB snatch @22,5/15 kg
  • 10 hspu

 

Ti

Amrap 30 in teams of 3

  • 10 heavy kbs (rus) @32/24 kg
  • 10/7 cal row
  • 5 burpee over rower

 

Ke

A) Front squat

  • 5 x 5

B) amrap 6

  • 10 thruster @42,5/30 kg
  • 10 pull up

 

To

Lepo

 

Pe 

Emom 20

  1. Du’s
  2. bike
  3. burpee
  4. medball squat clean

 

La

CrossFit Open 23.1

kts https://games.crossfit.com/workouts/open/2022

 

Su

Lepo

 

Viikko-ohjelma 6.-12.2.2023

Ma

A. amrap 10 with partner

  • 2 wall walk
  • 20 du’s

IGYG- switch after 1 round

B. amrap 10 with partner

  • 10/7 cal row
  • 10 dual kb STOH

IGYG- switch after 1 round

 

Ti

A. Front squat

  • 5 x 5

B. Amrap 10

  • 5 heavy goblet squat @kb 32/24 kg or db 32,5/25 kg
  • 10 bxj
  • rest 1 min

 

Ke

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

  • 4 Tng Power snatch
  • 6 HSPU
  • 8 c2b

 

To

Lepo

 

Pe

emom 40

  1. row cal
  2. Du
  3. bike
  4. burpee
  5. rest

 

La

CF Imatran vuotuiset Pikkujoulut🎅🏻🥳

Päivän ohjelmistossa Wodliigan 2 laji kaikille sopivaksi höystettynä plus muuta mukavaa❤️

  • varsinainen pikkujouluosuus alkaa klo 16.00 jumpalla ja siit eteepäi sit kaikkee kivaa (ruokailu n klo 20.30, tehdään kimppatilaus etukäteen)
  • ilmoittautuminen pikkujouluhin etukäteen faceryhmässä sekä varauskalenterissa, etenkin jos ajattelit osallistua ruokatilaukseen (kysy lisää Suvilta)

 

Su

Lepo