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

  1. double kbs
  2. banded hip extension
  3. 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

  1. KBS
  2. burpee
  3. 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

  1. abmat situp
  2. 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

  1. 30 Du’s/45 sec practice
  2. 2 rope climb/1 Peg Board climb/practice
  3. 10 hip thrust @bar (+weighted)
  4. 8+8 Db/Kb push press (split position)
  5. 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

 

Pe 10.5.

a) e1,5m x 6

  • 2x split jerk (from rack) @find heavy double, no failure!

b) e1,5m x7

  • 3 pos clean @find heaviest set of the day

c) speed work, e3m x6

1. set

emom 3

  • 15m skater jumps

2. set

emom 3

  • 5x low box drop jump

3. set

  • run 400m afap!

Scale if needed!