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

 

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