To 30.5.

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Ke 29.5. KAVERIPÄIVÄ

👫👬👭CF Imatran Kaveripäivä 👫👬👭

Tuo mukanasi treeneihin kaveri, jota tämä mahtava laji ei vielä ole koskettanut tai joka on salaa haaveillut yhteisestä harrastuksesta kanssasi!

Kaikilla päivän wodeilla on sama sisältö (selviää vasta salilla)
Molemmat varaavat itselleen paikkansa wodille varauskalenterin kautta (tarvittaessa luodaan tunnukset, jos niitä ei vielä ole)
jos kavereita on jonoksi asti lähdössä mukaan, ni eiku tervetuloa vaan! 😅✌🏼
Jos taas siulla ei oo ketää kaverii, ni sekää ei haittaa! Salilta löytyy aina siulle kaveri❤️

Lämpimästi tervetuloa!

Ti 28.5.

a) 9x 30sec on/ 30sec off

double kbs
banded hip extension
ohs @bar

b) e2,5m x 5

3x FS @90%3rm +add weight from prev week

c) e2m x 5

3x PRESS @90%3rm +add weight from prev week

d) core work

e2m x 4

10 v-ups + 10 hollow rock + 15sec hollow hold

rest for remaining time

Ma 27.5.

a) 30 sec on/30sec off x 6

Tall clean @bar

b) e1,5m x 7

2x clean & jerk @find heavy

c) ”Sonny”

3 rds for time

400m run
16 wb
12 push up
14 burpee

max effort!

Su 26.5.

rest

La 25.5.

a) e 30 sec x 10

1 power snatch + 1 snatch drop @easy weight

b) e1,5m x 8

Set 1-2: 2 x Snatch @65%
Set 3-4: 2 x Snatch @70%
Set 5-6: 1 x Snatch @75-80%
Set 7-8: 1 x Snatch @85%

c) Speed work, e3m x 6

Set 1

emom 3:
4x backwards medball throw

Set 2

emom 3:
3x hi bxj

Set 3

Run 400m afap

Pe 24.5.

a) Skill practice 20min

hs/hs walk

b) 3-4 rds, rest as needed

30 Du’s/45 sec practice
6-10 sots press @bar/easy weight
10 hip thrust @bar (+weight)
15+15m suitcase carry
20-30 sec L+R banded core hold

To 23.5.

rest

Ke 22.5.

a) 30s on/30s off x 9

KBS
burpee
ohs @bar

b) e2,5m x 5

3x FS @90%3rm

c) e2m x 5

3x Press @90%3rm

d) Core work 30s on/30s off x 8

abmat situp
back extension

Ti 21.5.

a) 30s on/30s off x 6

tall clean @bar/easy weight

b) e1,5m x 7

2x clean & jerk @find heavy

c) ”Nancy”

For time 5 rds

400m run
15 ohs @42,5/30 kg

Go max effort!

Ma 20.5.

a) e2,5m x 5

3x Deadlift @90%3rm
add weight from prev week

b) e2m x 5

5 wide grip pull up (strict/weighted/slow negative) + 6 banded/Db lateral raise

c) e4m x 3

50m high knee run
20 kbs from side
10 kb GM
10 alt kb snatch
rest for remaining time

Su 19.5.

rest

La 18.5.

a) Skill practice 20 min

Ring/bar mu progressions

b) 3-4 rds, rest as needed

30 Du’s/45 sec practice
2 rope climb/1 Peg Board climb/practice
10 hip thrust @bar (+weighted)
8+8 Db/Kb push press (split position)
wall climb+10 alt hand release/shoulder tap

Pe 17.5.

a) e2,5m x4

5x FS @50%

b) e2m x 4

8x BS @50% (explosive up)

c) e2m x 4

5x Press @50%

d) Core work, e2m x 4

10 alt leg V-ups
10 sit up crunch
10 superman rock
rest for remaining time

To 16.5.

rest

Ke 15.5.

a) 30s on/30s off x6

snatch balance @bar

b) 30s on/ 30s off x6

hang power snatch @bar

c) emom 10

3x snatch @bar/easy weight

d) For time

15-12-9

Hang power snatch
ohs

Bar weight 25/40 kg

Scale if needed!

Ti 14.5.

For 45 minutes, work with easy pace

8 Deadlift @bodyweight
30 hits with Battle rope
15m tire flip (sinkkuna tai partnerin kanssa)
15 Double KBS (eye level)
15 box step overs
15 wb c+j
30 Du’s (tai 30 sekkaa)
30m lunge walk (bodyweight)
400m run

Ma 13.5.

a) e30sec x 10

1x power clean @easy weight

b) emom 10

1x clean+jerk @ easy/mid weight

c) For time, Rest as needed, go by feel

200m run
10 wb
5 power clean
10 wb
200m run
10 box over jump
5 pc
10 box over jump
200m run
10 t2b
5 pc
10 t2b
200m run
10 hand release push up
10 pc
10 hand release push up

Scale if needed!

Su 12.5.

rest

La 11.5.

WODIT klo 11 ja 15 Karhumäen urheilukentällä!!!

Kokoontuminen alhaalla huoltokoppien luona!

a) 20 min warm up

jogging, stretching, sprints…

b) Cooper testi!!

12 min timecap

run 400m amrap

c) 10-15 min cooldown