Viikko-ohjelma 9.-15.2.-26

CF Advanced Strength 1 (ma)

For 15 min, Find heavy of the day:
– 3 Thrusters

10x e1,5m
1. 6 DL
2. 6 Shoulder press
@70-75% 1RM

Intended stimulus, koko treeni: RPE 7/10

CF Advanced Strength 2 (ti)

RMU skills 20min, rest as needed
– 3-5 kipping hips to rings / ring swings
– 3-5 strict ring pull up (AHAP) / jumping ring pull ups
– 3-5 strict low ring dips / low ring dip hang + kipping ring dips
– 3-5 RMU transition drill
– 3-5 RMU slow negative transition drill

12x EMOM (40s/20s)
1. 10 burpee box jump overs
2. 10 ring row
3. 2×8 FR lunge walk @2xKB

Intended stimulus, koko treeni: RPE 6/10

CF Basics Metcon (ma ja ti)

4x intervallit FT, 8x e4m (32min)
1. & 3.
– 17/21 cal row
– 15 burpees
– 9 hanging knee raises
2. & 4.
– 4 min active recovery

5. & 7. 2x Scaled mini Helen
– 10x10m viivajuoksut
– 21 KBS
– 12 Pull ups
6. & 8.
– 4 min active recovery

Intended stimulus: RPE 7/10

CF Advanced Metcon 1

open 20.2, 20 min AMRAP
– 4 DB thrusters
– 6 T2B
– 24 DU

Intended stimulus, koko treeni: RPE 9/10

CF Foundations, The Fix (ke ja to)

Mitä se korjaa? Kaiken!
Tällä tunnilla aktivoidaan tukilihaksia, parannetaan liikkuvuutta, liikutaan kevyesti ja huolletaan kroppaa.

Tällä viikolla teemana valakyykky.

33xEMOM

Tunti soveltuu aivan kaikille!

Intended stimulus: 2/10 RPE

CF Basics Strength (to)

Nopeusvoima 10min, rest as needed (2-3 kierrosta):
– 3x Slam ball backward toss
– 3x WB push press throw
– 3x slam ball
– 1x vertical jump

Hypertrofia 15xEMOM (40/20s)
1. Ring push ups
2. Banded butt bridge
3. Bent over row @bb
4. Ab rollout
5. Sled pull (30/30s) @sled+ 45/30 kg

Staattiset pidot
8x 30s on/15s off:
1. FS goblet hold @KB
2. Hollow hold
3. FS goblet hold @KB
4. Reverse plank hold

Intended stimulus: RPE 6/10

CF Advanced Strength 3 (pe)

5x e2m
– 3 power snatch + 1 drop snatch @ work towards heavy set

5xe3m
– 3 Back Squats @80-85%

Accumulate
– 40 C2B

Intended stimulus: RPE 8/10

CF Advanced Metcon 2 (la)

Partner WOD
– 5 syncro wallwalks
– 75 cal YGIG row
– 5 syncro wallwalks
– 30 YGIG DL @100/70 kg
– 5 syncro wallwalks
– 30 YGIG clean @60/42,5 kg
– 5 syncro wallwalks
– 30 YGIG Snatch @42,5/30 kg
– 5 syncro wallwalks
– 75 cal YGIG row

TC 30 min

Intended stimulus: RPE 9/10