Viikko-ohjelma 6.-12.7.-26

CF WOD Strength 1 (ma)

5x e3m
– 3 BS
– 1 rope climb
– 3-6 ring dips

9x EMOM (40s on / 20s off)
1. SL glute bridge (20s R / 20s L)
2. Wallwalks
3. Front hold lungewalk

Intended stimulus, koko treeni: RPE 7/10

CF WOD Metcon 1 (ti)

Clean skill training

7x e3m (3min on / 3min off)
1. 21 abmat sit ups
+ 15 box jump overs
+ 9 squat clean
+ max T2B
2. rest

Intended stimulus, koko treeni: RPE 7/10

CF Basics Strength (ti)

5x e2,5m
– 5 weighted pull ups / negative pull ups

5x e3m
– 5 DL
– 8 Bench press
– 2x10m FR lunge walk @ 2xKB

Intended stimulus: RPE 6/10

CF WOD Strength 2 (ke)

Weighted strict pull up /
negative weighted pull up
pyramid
5x e2,5m
– 5-3-1-3-5

15x EMOM
1. 6 Bench press
2. 12 alt. DB C+J
3. 20-40 DU

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (to)

Partner WOD, all YGIG except running

For time
– Run 800m together
– 80 air squats
– 80 ring row
– 80 good mornings

– Run 600m together
– 60 WB hold squats
– 60 push press @ barbell
– 60 KBS

– Run 400m together
– 40 WB thrusters
– 40 burpees
– 40 KB sumo DL high pulls

– Run 200m together
– 20 WB
– 20 pull ups
– 20 KB GTOH

TC 25min

Intended stimulus: RPE 7/10

CF WOD Strength 3 (to)

Snatch skill training

Snatch

5x e2,5m
– 5-4-3-2-1 DL
@ ascending weight

Intended stimulus: RPE 7/10

CF WOD Metcon 2 (pe)

Kipping pull up skill training

adniC, 12min AMRAP of:
– 1 pull up
– 2 push ups
– 3 air squats
add 1 pull up, 2 push ups and 3 air squats every round

Intended stimulus: RPE 8/10