Viikko-ohjelma 24.-30.4.

Ma

Amrap 30 with partner (IGYG)

10 t2b
20/14 cal row
30 Du

Ti

Emom 40

10 pull up
15 air squat
5 power clean @60%
10 burpee on plate
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

5 strict HSPU
10 bx jump over
10 ring row
10 jumping lunge
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

5 high box jump
10-12 cal row
3 power clean @50%
7-10 burpee to target
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

wb
row cal
burpee
du
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

DU
kipping C2B
Row meters
Seated mb twist
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

20 Du’s + rem time max cal row
rest
5 burpee + rem time bike
rest
10 Abmat situp + rem time max rep slam ball
rest
10 WB + rem time max rep shuttle run
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

air squat
passive hang (bar or rings)
Row cal
DU
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

Up-down
medball squat clean
HS hold
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

Row cal
up-down
medball squat clean
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

Du’s
bike
burpee
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

row cal
Du
bike
burpee
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)

air squat
row cal
du
bike
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

du
bike erg
burpee
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

hs shoulder taps
arch hold
straight arm plank hold
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

du
bike erg
burpee
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

wb
row cal
abmat situp
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”

5 rounds for time:
12 deadlifts (47/70 kg)
9 hang power cleans
6 push jerks

Ti 27.12.

a) 5 rounds for load with a partner:
30.5-m single-arm DB overhead carry/arm
– Each partner completes 5 rounds of 200 ft.
– One partner works while the other rests.
– Build in load to a heavy, unbroken set.

b) For time:
21-18-15-12-9 reps:
V-ups
Pull-ups
Shuttle runs
– 1 shuttle run = 25 ft/8-m.

Ke 28.12.

For load:
Back squats
5-5-3-3-3-1-1-1-1-1

To 29.12.

Lepo

Pe 30.12.

a) ”Grace or Isabel”

For time:
30 clean and jerks (43/61 kg)

or

For time:
30 snatches (43/61 kg)

b) 3 sets:
20 GHD sit-ups
20 seated leg lifts

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:

30 single-arm KB overhead lunges (16/24 kg)
30 knees-to-elbows
30 sit-ups
30 KB snatches (16/24 kg)
30 sit-ups
30 knees-to-elbows
30 single-arm KB overhead lunges

b) 4 sets:
10 single-arm KB bent over rows/arm (16/24 kg)
50-m single-arm KB farmer carry/arm

La

a)Every 2:00 for 3 sets:
1 bench/ floor pressEvery 2:00 for 3 sets:
3 bench/floor pressesEvery 2:00 for 3 sets:
5 bench/floor presses

b) On an 8:00 clock:
8 deficit ring row
– Build to a heavy set.

Su

lepo