Su 8.12.

Lepo

 

La 7.12.

a) e2m BS ladder

  • 3-2-1-1-3+
  • 1 rep tank

b) e2m x 4 Push press

  • 2×2
  • 2×1 heavy
  • 1 rep tank

c) Core work

emom 5

  • 10 jack knife + 10” hollow hold

 

Pe 6.12.

HYVÄÄ ITSENÄISYYSPÄIVÄÄ!!

Ei ohjattuja wodeja tarjolla, mutta laitettiin halukkaille Open gym -ohjelma. Sisälle salille pääsee siis omalla 24/7 avaimella, tai poikkeuksellisesti sovitte treenitreffit avaimellisen kamun kanssa.

 

Itsenäisyyspäivän special 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

 

To 5.12.

Lepo

 

Ke 4.12.

a) emom 10

  • 5 strict c2b
  • 5 strict hspu

Scale if needed!

b) e3m x 8

1. set

amrap

  • 7 wb clean
  • 7 burpee

2. set

1 round

  • 3x rope climb + 50 Du’s /1min training

3. set

1 round

  • 15 abmat situp + 15 back extensions + shuttle run for remaining time

4. set

  • Row cal (target same cal each round)

Harjoitus sykealueella 3 (1-5)

 

Ti 3.12.

a) emom 8

  • 1x power snatch + 2x tempo ohs (2310)

b) e1,5m x 8

  • 1x hang snatch + 1x snatch
  • max load 75-80% 1rm

c) emom 9

  1. 8x gm
  2. 20” ring support hold
  3. 8x behind neck push press (snatch grip)

 

Ma 2.12.

a) skill practice 20 min

  • bar/ ring mu progressions

b) e1,5m x 9

  1. 12 deadlift
  2. 9 hang power clean
  3. 6 push jerk

Weight on bar 70/47,5kg

Scale weight if needed!

 

Extra treeni

Laite aerobinen

1x run + 1x row + 1x bike = 1 kierros

  • 4min / laite
  • 3min / laite
  • 2min / laite
  • 1min / laite

yht. 30 min, sykealue 2-3

 

Su 1.12

Lepo

 

La 30.11.

Rive tekniikka

 

Pe 29.11.

For 50 min

  1. 20/15 cal row
  2. 15m Tire flip
  3. 20 wb singles from the ground
  4. 5 Deadlift+5 hpc+5 push pres+5fs @bar
  5. run/assault/ski
  6. 30” battlerope
  7. 20m sled push/pull
  8. 20 alt one hand kbs
  9. hollow hang
  10. 20 lateral box step over
  11. 2 skin the cat
  12. 20 hollow rock
  13. 20 superman rock

 

To 28.11.

lepo

 

Ke 27.11.

Tempaus tekniikka

 

Ti 26.11.

a) Skill practice 20 min

  • hs / hs walk progressions

b) 3 min work / 15sec rest x 6

1. set

amrap 3

  • 6 wb
  • 6 t2b / k2e

2. set

amrap 3

  • 10m spiderman walk
  • 10 x back extensions

3. set 

  • row cal (easy pace)

Treeni sykealueella 3-4

 

Lisäharjoitus

35 min pk treeni, esim 20 cal/laite.

Sykealue 50-75% hr max

 

 

 

 

Ma 25.11.

a) e2m BS

  • 5×5 @50% 1rm

b) e2m Push press

  • 4×8 @50%1rm

c) Core work

3 rounds

  • 30” abmat situp
  • 30” hip extension
  • 30” plank hold
  • 30” reverse plank
  • 1 min rest

 

Su 24.11.

Lepo

 

La 23.11.

45s on / 15s off x 50

  1. Row
  2. Farmers walk @2x kb
  3. Wb side throw (alternating)
  4. ski, bike, run, assault
  5. plate oh walk
  6. banded walk (forward)
  7. box step up
  8. abmat situp
  9. sled push or pull (walk)
  10. 2 db front rack walk

 

Pe 22.11.

a) e2m x 4 OHS

  • 2 x 2 @ mid/heavy
  • 2 x 1 @ heavy
  • add weight from prev week

b) emom 10

  • 2x tempo snatch @easy weight

c) e75sec x 10

  • 2 x snatch
  • max load 85% 1rm

 

To 21.11.

Lepo

 

Ke 20.11.

a) skill practice 20 min

  • bar/ring mu progressions

b) 40s on / 20s off x 16

  1. kb/db snatch (alt hand)
  2. kb/db squat
  3. kb/db hang clean&jerk
  4. kb/db lunge (alt leg)

Use same kb/db on each movement.

(Tehoalue 3-4, asteikko 1-5)

 

Ti 19.11.

a) e2m BS ladder

  • 5-3-1-3-5
  • add weight from prev week

b) e2m x 4

  • 3x Push press (heavy)
  • +110% Press 1rm
  • add weight from prev week

c) Core work

5x 40s on/ 20s off

  • plank plate drag