Viikko-ohjelma 10.-16.8.-26

CF WOD Strength 1 (ma)

C+J skill training

10x e1,5m FQ
– 3 pos. clean
– 1 split jerk

Intended stimulus, koko treeni: RPE 5/10

CF WOD Metcon 1 (ti)

28xEMOM (30s on / 30s off)
1. Side plank raises (20s R / 20s L)
2. Lungewalk @easy weight
3. strict HSPU (feet on a box)
4. DU
5. Hanging knee raises
6. SL glute bridge (20s R / 20s L)
7. Front Plate carry @ 20/15kg

Intended stimulus, koko treeni: RPE 6/10

CF Basics Strength (ti)

Bench press pyramid
5x e2,5m
– 7-5-3-5-7 bench press

8x e2m:
1. 6 BackSquat + 6 pull up
2. 10 KB StraightLegDL + 2×8 KB russian twist

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

HSW skill training

16x EMOM (30s on / 30s off) FQ
1. 3-5 slow negative RMU transition on low rings
2. 3-5 high box jumps
3. 5-8 T2B
4. 50m sprint + walk back

Intended stimulus, koko treeni: RPE 5/10

CF Basics Metcon (to)

Buy in: 800m run

5 rounds of:
– 15 aussie pull ups
– 7 STOH

Buy out: 800m run

TC 20min

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

Snatch skill training

5x e2m
– 5 snatch grip DL

Intended stimulus: RPE 6/10

CF WOD Metcon 2 (pe)

Team WOD,
2 syncro, 1 rests @ 1 WB

20min AMRAP of:
– 20 syncro pull ups
– 30 syncro burpee / devils press
– 40 syncro sit ups
– 50 syncro WB / air squats
– 400m run (all together, 1 carries WB)

Intended stimulus: RPE 7/10