Viikko-ohjelma 15.-21.6.-26

CF WOD Strength 1 (ma)

Split jerk skill training

5-8 rounds:
– 2-3 Clean + Jerk

Intended stimulus, koko treeni: RPE 5/10

CF WOD Metcon 1 (ti)

32xEMOM
1. Easy run
2. Side plank raises
3. Lungewalk
4. Seated press
5. DU
6. Hanging knee raises
7. SL glute bridge
8. Front Plate carry

Intended stimulus, koko treeni: RPE 6/10

CF Basics Strength (ti)

10x e1,5m:
1. 5 FR rev. lunge Right leg
2. 5 FR rev. lunge Left leg

8x e2m:
1. 5 Bench Press + 10 KBS
2. 10 Ring Row + 10 WB

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

HSW skill training

15x EMOM
1. 6 Bench Press
2. 6 Ring Row
3. 6 Box Jumps

Intended stimulus, koko treeni: RPE 5/10

CF WOD & Basics Metcon (to)

8x e3,5m:

1. 6-8 DL @ body weight + 200m run
TC 2,5min

2. 2,5min AMRAP:
– 5 pull ups
– 10 push ups
– 15 air squats

Intended stimulus: RPE 7/10

CF WOD Omatoimi (pe)

Hyvää juhannusta!

Mökkijumppa 2

AMRAP in 12 minutes

• 80 Lateral Hops Over-the-Dumbbell
• 60 Air Squats
• 40 Dumbbell Shoulder-to-Overheads (22,5/15 kg)

Intended stimulus: RPE 7/10