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

Viikko-ohjelma 30.1.-5.2.2023

Ma

a) e3m x 5

• 5 front squat

b) amrap 10

2-3-4-5-6-7-8…

• Dual DB front squat @2x 15/10kg
• burpee over DB’s

Ti

Amrap 30 with partner

IGYG- switch after 1 round

• 10 t2b
• 7 tng power snatch @50% of Snatch 1rm
• 3 wall walks

Ke

Emom 40 (40/20)

1. air squat
2. row cal
3. du
4. bike
5. rest

To

Lepo

Pe

a) Strict chin up

• 5 x 5 AHAP

b) 3x3min AMRAP – REST 1,5min

• 10 c2b
• 10 bx jump over 24/20”

La

a) 5 sets with increasing weight

• 2 power clean + 2 front squat + 2 STOH

b) For time

21-15-9

• deadlift @50% 1 rm
• HSPU

tc 7 min

Su

Lepo

Viikko-ohjelma 23.-29.1.

Ma

a) emom 5

• 6 power c & j

b) amrap 10

• 10 power clean
• 8 push jerk
• 10 c2b

Ti

a) Back squat

• 5 x 5

b) amrap 10

• 10 DB walking lunge @2 x 15/10kg
• 15 DB rdl @21×0

Ke

Emom 32

1. du
2. bike erg
3. burpee
4. row cal

To

Lepo

Pe

40 min Maintenance work

alternate between work and rest

5 min work

• 10 air squat
• 10m walking lunge
• 10m inchworm

5 min rest

• foam rolling
• lacrosse ball smashing
• stretching

La

a) for 15 min

• hs walk practice (with partner taking turns or partner assisted)

b) emom 12

1. hs shoulder taps
2. arch hold
3. straight arm plank hold
4. bike

Su

lepo

Viikko-ohjelma 16.-22.1.-23

Ma

A) emom 10

odd: 5 strict chin up

even: 5 strict ring dip

B) amrap 10

• 10 dual DB push press
• 10 dual DB bent over row
• 10 hollow rock

Ti

emom 32

1. du
2. bike erg
3. burpee
4. row cal

Ke

A) emom 5

• 6 power snatch

B) amrap 10

• 8 power snatch
• 6 ohs
• 8 t2b

To

Lepo

Pe

A) e3m x 5

• 5 back squat

B) amrap 10 (for quality)

• 10m KB front rack walking lunge
• 10 KB goblet squat (tempo 30×0)

La

Emom 32

1. wb
2. row cal
3. abmat situp
4. du

Su

Lepo

Viikko-ohjelma 9.-15.1.

Ma

Emom 32min
40s work – 20s rest
1. Wall walk
2. Bike erg/Echo bike
3. Farmer’s walk 2×24/2x16kg
4. Air squat
Move @60-70% effort
Be consistent=same reps each round

Ti

A. EMOM 5min

• 5 Power snatch @60% of PS 1RM OR 50% of Snatch 1RM

Rest 3min

B. AMRAP 10min

• 10 T2B
• 10 Dual DB hang snatch 2×15/2x10kg
• 5 Burpee over DB’s

Ke

A. Back Squat
5×5@70% of 1RM
Do set every 3min

B. 10min AMRAP

• 10m KB Front rack walking lunge 2×12/2x8kg
• 10 KB Goblet squat @30X0 12/8kg

To

Lepo

Pe

Emom 32min
40s work – 20s rest

1. WB 9/6kg
2. Row calories
3. Abmat sit up
4. DU
Move @60-70% effort
Be consistent=same reps each round

La

A. EMOM 5min

• 5 Power C&J @50% of C&J 1RM

B. AMRAP 10min

• 10 C2B
• 10 Power clean @50% of C&J 1RM
• 10 Push up

Su

Lepo

Viikko-ohjelma 2.-8.1.2023

Ma

A. 6min AMRAP

• 7 HSPU
• 10 Alt. DB Hang Snatch 22,5/15kg

Rest 3min

B. 6min AMRAP

• 7 Pull up
• 10 Burpee

Ti

A. Back Squat

• Find 1RM in 20min

B. EMOM 8min

• ODD: 6 Front rack reverse lunge @40% of BS 1RM
• EVEN: 10 KB/DB Goblet squat @30X0 24/16kg

Ke

Emom 32min
30s work – 30s rest

1. Echo Bike OR Bike erg cals
2. DU
3. Row cals
4. KB Swing (Am.) 16/12kg

Move @60-70% effort
Be consistent=same reps each round

To

Lepo

Pe

15min AMRAP

• 20 T2B
• 20 WB 9/6kg
• 20 Burpee

La

Oly total
A. Snatch
Find 1RM in 20min

B. C&J
Find 1RM in 20min

Su

Lepo

Viikko-ohjelma 26.-31.12.2022

Ma 26.12.
a) EMOM 10:
2 hang power cleans

b) ”DT”

La 31.12. 

AMRAP 30 with a partner:
10 wall-ball shots (6/9 kg)
6 handstand push-ups
2 squat cleans (70/102 kg)

Su 1.1. Hyvää Uutta Vuotta 2023 kaikille

Lepo

• Uusi vuosi tuo uusia kujeita mukanaan! Ohjelmointimme vaihtuu uuteen ma 2.1. alkaen. Jatkossa ohjelmointia kynäilee Janne Ropponen (CF EastBreeze) ja hän on tehnyt aiemmin ohjelmointeja  CF Härälle sekä omalle salilleen. Mielenkiinnolla ja innolla odotamme uuden ohjelmoinnin alkamista✨❤️
• Tammikuun lopulle Su 23.1.-23 on tulossa myös voimistelun ystäville pientä herkkua Ville Parviaisen voimistelukurssin myötä (lisätietoja ja ilmoittautumisista kurssille tulossa pian). https://www.villeviikinki.fi/ 
• Seuraava OnRamp-peruskurssi järjestetään la 14.1.2023 (Kurssi tulee myyntiin pian)

Nyt siis loistava hetki aloittaa uusi harrastus tai sitten vaikka palata treenien pariin venähtäneen tauon jälkeen! Tervetuloa treeneille uudet sekä vanhat lahkolaiset❤️🤗

Viikko-ohjelma 19.-25.12.2022

HOU-HOU-HOU! Jouluviikon treenit ovat ma-pe (la ja su vietetään joulua kukin tahoillamme🎅🏻🧑🏻‍🎄). Katso tarkemmat muutokset varauskalenterista…

Ma

a) Every 1:30 x 6 sets:
6 DB thrusters

b) Partner workout:
5 sets:
400-m row
AMRAP:
8 DB squats (15/22,5 kg)
30 double-unders

• One athlete rows, while the other athlete performs an AMRAP of the squats and double-unders. Once the rower is finished, the athletes switch. Each athlete will complete five rows and five attempts of the AMRAP. The score is the total number of rounds and reps.

Ti

a) ”Diane”

For time:
21-15-9:
Deadlifts (70/102 kg)
Handstand push-ups

b) Post workout:
Build to a heavy 5-rep deadlift

Ke

Partner workout:
For time:
70/100 calorie row
200-m KB front rack carry
70/100 calorie row
30 KB Turkish get-ups
70/100 calorie row
100 synchro air squats

• All reps are split evenly except for the air squats. While one partner works, the other rests.
• Weights on KB fronty rack carry and turkish getup are Rx: 16/24kg, Intermediate: 12/16 kg, Beginner: 8/12 kg
• Row substitutions: 800/1000-m ski, 800-m run, 1,600/2,000-m bike (any bike).

To

a) EMOM 8:
5 unbroken clean and jerks or snatches

b) AMRAP 7:
7 box jumps (61/76 cm)
7 chest-to-bar pull-ups

Pe

a) 5 sets for quality:
5 snatch push presses
5 hang muscle snatches
– Rest :60 between sets.

b) AMRAP 20 with a partner:
Partner 1: 250/300-m row
Partner 2: 12 hang power snatches (34/52 kg)
– Partners rotate after the row and snatches are completed.
– Partners perform 5 synchronized bar-facing burpees before rotating.

La ja Su

✨Ihanaa ja Rauhaisaa Joulua kaikille toivoo CF Imatran ja The Voiman henksu✨

Viikko-ohjelma 12.-18.12.2022

Ma

a) 8 sets:
:20 double-unders
– Rest :10

b) 5 rounds for time:
11 front squats (43/61 kg)
55 double-unders

Ti

a) EMOM 9:
1 push press
– Build in load.

b) ”JACK”

AMRAP 20:
10 push presses (34/52 kg)
10 KB swings (16/24 kg)
10 box jumps (51/61 cm)

Ke

7 sets for load:
1 deadlift
1 clean
1 hang clean
1 jerk
– Athletes may power or squat clean and push or split jerk, but the complex must be unbroken.

To

lepo

Pe

a) For time:

Su

lepo

Viikko-ohjelma 5.-11.12.

Ma

”Mary”

AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

Ti

🇫🇮 Hyvää Itsenäisyyspäivää🇫🇮

Ei ohjattuja wodeja, ainoastaan Open gym 24/7 avaimella

Itsenäisyyspäivän special Open gym wod

(for time)

cash in

• 1000/800m row

(soudun jälkeen joka alkava minuutti 5x burpee viimeiseen soutuun saakka)

• 31m front rack lunge walk @40/25kg
• 100 du’s / 200 su’s
• 31 hang c+j @40/25kg
• 5-10-15-10-5 Shuttle run
• 31 deadlift @40/25kg
• 31 box step over
• 31 t2b/k2e
• 31 kbs @32/24kg

cash out

• 1000/800m row

Ke

a) 8 sets for load:
2 power cleans

b) 8 sets:
:20 calorie row
:10 rest

To

Lepo

• MPF-wod klo 17.15

• Basic klo 18.15

Pe

a)

For load:
Muscle snatch
3-3-3-3-3

Power snatch
2-2-2-2-2

Squat snatch
1-1-1-1-1

b) 5 sets:
5 SOTS presses

La

a) For time with a partner:
Partner A: 200-m row Partner B: spin bike
40 synchro box jumps (20/24 in)
40 wall-ball sit-ups
Partner A: 200-m row Partner B: spin bike
30 synchro box jumps
30 wall-ball sit-ups
Partner A: 200-m row Partner B: spin bike
20 synchro box jumps
20 wall-ball sit-ups
Partner A: 200-m row Partner B: spin bike
10 synchro box jumps
10 wall-ball sit-ups

b) 3 sets:
:30 plank hold on rings
– Rest :30
:30 seated leg raises
– Rest :30
– Ring should be about 6-inches off the ground.

Su

Lepo

Viikko-ohjelma 28.11.-4.12.2022

Ma

”Nate”

AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)

Scaling options:

muscle up: burpee pull up, low ring transitions/ hspu: seated db press, push ups

Ti

a) 3 rounds for time:
600/750-m row
25 GHD hip extensions
15 DB facing burpees

b) 3 sets:
:30 single-arm plank hold/arm
10 strict toes-to-bars

Ke

a) 5 sets for load:
3 split jerks

b) For completion:
50 deficit push-ups (2/4 in)
50 close grip bench presses (empty barbell)

To

Lepo

Pe

a) On a 10:00 clock:
Build to a heavy 1-rep snatch

b) For time with a partner:
100 power snatches (34/52 kg)

La

a) Partner workout

For time:
70/100 cal. Row / Resting partner holds wall ball overhead
1:00 L-sit hold / Resting partner hangs from pull-up bar
50 synchronized wall-ball shots (14/20 lb) (9/10 ft)

b) Accumulate:
30 L-pull-ups

Scaling Variations:

1. Single-leg L pull-up
2. Banded L pull-up
3. Kipping L pull-up
4. L-ring row

Su

Lepo

Viikko-ohjelma 21.-27.11.2022

Ma

a) AMRAP 20 with a partner:
A: Max-calorie row
B: 10 DB lunges (12.5/15 kg)
15 V-ups
– Partners alternate after one partner finishes the 10 DB lunges and 15 V-ups.

b) 3 sets:
25 weighted hip extensions or barbell good mornings

Ti

a) 3 sets for reps:
Max-rep unbroken handstand push-ups

then…

5 sets for load:
3 shoulder presses

b) Accumulate:
100 alternating shoulder taps in a handstand

Ke

For time with a partner:
20 power cleans (135/205 lb)
2,400-m run
300-m KB farmers carry (53/70 lb)
300-m plate carry (35/45 lb)

• Athletes alternate cleans as needed, run together, and split the work on the carries as needed.
• Run Substitution:
  Row or Ski: 2,400/3,000-m
  C2 bike: 4,800/6,000-m
  Air bike: 5,000/7,000-m

To

Lepo

Pe

a) For reps:
3:00 weighted/strict/banded  pull-ups
3:00 spin bike
2:00 w/s/b pull-ups
2:00 spin bike
1:00 w/s/b pull-up
1:00 spin bike

b) 5 sets:
15 DB floor presses
20 banded pull a parts

La

a) EMOM 12:
Min. 1 | :20 ring dip hold (top)
Min. 2 | :20 ring dip hold (bottom)
Min. 3 | 5 low ring transitions

b) For time:
21-15-9:
Front squats (56/84 kg)
DB box step-overs (12.5/15 kg) (20 in)

Su

Lepo

Viikko-ohjelma 14.-20.11.2022

Ma

”Barbara”

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest precisely three minutes between rounds

Ti

a) Every :30 for 10 sets:
2 touch and go power snatches

b) AMRAP 7:
7 box jumps (20/24″)
7 power snatches (25/34 kg)

Ke

a)For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (35/53 lbs)
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.

b) Accumulate:
10 KB Turkish get-ups/arm

To

Lepo

Pe

a) On an 8:00 clock:
Build to a max height box jump

b) 5 rounds for reps:
400-m run
1:00 alternating single-leg squats

La

a) For time:
12-9-6:
Clean and jerks (56/84 kg)
Bar muscle-ups or C2B pull-ups

b) Accumulate:
50 strict ring dips

Su

Lepo

Viikko-ohjelma 7.-13.11.

MONTHLY FOCUS

GYMNASTICS

Ke

a) EMOM 7:
2 thrusters

b) AMRAP 12:
10 DB push presses (15/22.5 kg)
12 burpees-to-target (12″)

To

Lepo

Pe

a)4 rounds for time:
1:00 handstand hold
7 squat cleans (52/75 kg)
14 toes-to-bars

b) Accumulate:
60-m. handstand walk

La

a) e2m x 5 sets:
100-m row (sprint)

b) 5 rounds for time:
75 double-unders
400-m row

Su

Lepo

Viikko-ohjelma 31.10.-6.11.2022

Ma

a) On an 8:00 clock:
Build to a heavy 1-rep hang power snatch

b) For time:
100 alternating single-leg squats
50 thrusters (34/52 kg)
25 hang power snatches (34/52 kg)

Ti

a) ”Annie”

For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups

b) Post-workout:
3 sets:
200-m jog
600-m run

Ke

a)5 sets:
1:00 max shoulder presses
1:00 max strict muscle-ups
– Rest 2:00
– Athletes can choose their own load for the shoulder press.

b) Post workout:
4 sets:
:30 L-sit hold
15 seated leg raises

To

Lepo

Pe

a)2 rounds for time: