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WOD

WARM-UP

2 Rounds
10m Samson Lunge
16-20 Dead Bug
into..
3 Rounds
10 Ring Row (:02 Pause at the top)
5-8 Tempo Zombie Squat (31X1)
20-30sec Mobility of Choice

 

STRENGTH

 

ON A 18:00 RUNNING CLOCK…

Trap Bar Deadlift

Build Up To Heavy 1-3 Rep*

*1-2 RIR

-Lift Every 2:00-2:30

Explosive Jumps x 1-2

 

WORKOUT

 

 

EMOM x 12 MINUTES
MIN 1: 16/12 cal. Bike
MIN 2: 10m Handstand Walk or 40sec HS Hold
MIN 3: 15 box jump overs
MIN 4: Rest

WOD

WARM-UP

8 MINUTE CARDIO@ CONVERSATION PACE

Every 2 minutes come off the Machine and perform:
• 10 Scap Push Up With Shoulder Tap (5/side)
• 5-8 Ring Row etc

 

SKILL

 

ALTERNATING EMOM x 6 MINUTES

MIN 1 -:40 3 Kip Swing + 3 Big Kip Swing w/leg lift + rest of the time hollow rock
MIN 2 – 8-12 Box Step/Jump Overs

 

WORKOUT

 

ON A 24:00 RUNNING CLOCK…

 

Easy Run,Row Or Bike

At minutes 2,6, 10,14,18 And 22 stop and perform before continuing.

6-10 Kipping T2B or 10-12 V Ups OR Alt. V-Ups

At minutes 4, 8, 12,16, And 20 stop and perform this complex before continuing

8-12 Wall Ball

CROSSFIT LITE

 

WARM-UP

EMOM x 9 MINUTES
MIN 1 – 100-150m Row
MIN 2 – 10 Banded Air Squat (:02 Pause At The Bottom)
MIN 3 – 7/7 DB Strict Press

 

WEIGHTLIFTING

 

EMOM x 5 MINUTES
3 Hang Power Clean without Split

into…

Every 1:30 x 6 Set

5-8 Thruster*

*Start light weight and build up weight

 

WORKOUT

 

12 MINUTE AMRAP

200m Row or 400m Bike
8 Barbell Push Press
10 Plate Ground To Overhead
12 Plank Shoulder Taps

WOD

 

WARM-UP

ON a 5:00 RUNNING CLOCK…

General Warm-Up

 

into…

Skills 10 min

Snatch Pull
Hang Muscle Snatch
Pause OHS
Power Snatch

 

WEIGHTLIFTING

 

snatch workout 3/3

EMOM x 10 MINUTES

1-2 x Power Snatch

-build up heavy
-rookies lift 3 reps

STRENGTH

 

FRONT SQUAT WORKOUT 3/3

ON A 12:00 RUNNING CLOCK

Working Sets
1 x 65-75%
1 x 75-80%
1+ x 85-90%*

*target is 2-3 reps

 

WORKOUT

 

FOR TIME W/PARTNER

100 KB American Swing (32/24 28/20kg)
100/80 Cal Row

 

 

CONDITION

 

 

EMOM x 24 MINUTES

MIN 1 – 18/15 Cal Bike-Erg (<:50)

MIN 2 – 20-24 DB Hang Snatch (alternating hands)*

MIN 3 – max reps: line facing burpee + Shuttle Run 7,5m*

MIN 4 – Rest

*1 Rep is Burpee + 7,5 m Run

*moderate light weight

Set a Target number of Calories/Reps you can Complete in or slightly under :50 and try to keep the Given Amount each Round through the Workout.

COOL DOWN

10 minutes Zone 2 cardio and/or stretching

Viime viikon treenit

TULEVAN VIIKON OHJELMOINTIPOHJA (VKO 45)

MAANANTAI

WOD

Tempaus Harjoitus 3/3 & Etukyykky Voima 3/3 & Aikaa Vastaan Tehtävä Harjoitus Parin Kanssa

CONDITION

24 Minuutin ”EMOM” & 10 Minuutin Jäähdyttely

TIISTAI

WOD

Taito ”EMOM” & 24 Minuutin Hikoilu

LITE

Thruster Voima & 12 Minuutin ”AMRAP”

KESKIVIIKKO

WOD

Trap Bar Maastaveto 3/3 & 12 Minuutin ”EMOM”

TORSTAI

WOD

2 x 15 Minuutin ”AMRAP” & Jäähdyttely

LITE

30 Minuutin Kardio Intervallit

PERJANTAI

WOD

Aikaa Vastaan Tehtävä Harjoitus Parin Kanssa & Kädet Pumppiin Harjoite

LITE

14 Minuutin ”AMRAP” & Yläkropan Bodaus

LAUANTAI

WOD

30 Minuutin Hikoilu

OHJATUT WODIT TAUOLLA!

 

HYVÄÄ PYHÄINPÄIVÄÄ!

WOD

 

WARM-UP

PROGRESSIVE SETS (6:00 MAX)
1 SET
30 Single Unders
10 Wall Ball Cleans
10 Scap Push Ups
Into.
1 SET
30 Big Jump Singles
10 Wall Ball Thruster
5-10 Knee Push Ups
Into…
1 SET
30 DU’s or :30s attempts
10 Wall Ball Shots
5-10 Push Ups

 

WEIGHTLIFTING

 

 

ON A 12:00 RUNNING CLOCK…

Power Clean 5×3 50-85%

-lift every 1:30-2:00

 

WORKOUT

 

PARTNER WORKOUT

AMRAP x 14 MINUTES

50 Double Unders
30 Wall Balls (20/14)|(14/10)
15 Hand Release Push-ups

*Every 2:00 including 0:00 complete 7 Syncro Deadlift

(Score is Rounds + Reps)

KG BB: (100/70)|(70/47.5)

*Split Reps as needed but Deadlift together with same barbell

 

 

CROSSFIT LITE

 

WARM-UP

3 Rounds

5 Shoulder Extension Bridge
5 Yoga Push-up
5/Side DB/KB Windmill

 

WORKOUT

 

AMRAP x 8 MINUTES

10 DB Hip Thrust
5/5 DB Push Press
12/9 Cal Ski or 15/12 Cal Bike

 

BODYBUILDING

 

3 ROUNDS

10 Deficit Sumo DB/KB Deadlift
8/8 Single Arm DB/KB Situps
:45 sec Elbow Plank
25m Offset Overhead Farmer Carry (left overhead/right farmer hold)
25m Offset Overhead Farmer Carry (right overhead/left farmer hold)

-Rest 1:00 b/t Rounds-

WOD

 

WARM-UP

Movement Skill

 

WORKOUT

 

 

Every minute, on the minute for 35 minutes (7 rounds)

Min 1: Shuttle Run (7,5m+7,5m)

Min 2: 8-12 Alternating Kipping Knee to Elbow + T2B

Min 3: 1 Round Handstand Walk or Handstand Walk meters

Min 4: :45 Cardio

Min 5: rest

 

 

CROSSFIT LITE

 

WARM-UP

Animal Flow

into..

Movement Skill

 

CONDITION

 

1. TABATA
1 – Dead bugs
2 – Bike

2. TABATA
1 – Air Squat
2 – Reverse Lunge

3. TABATA
1 – Crossbody Mountain Climbers
2 – Ski

4. TABATA
1 – Single Leg Glute Bridge Right
2 – Single Leg Glute Bridge Left

5. TABATA
1 – Jumping Jacks
2 – High Knees

-Rest 1:00 b/t Tabata’s-

 

MOBILITY

 

Posterior

WOD

WARM-UP

2 Rounds
10 Banded Glute Bridges
6/6 Assisted Pistol Squats
into…
3 Rounds
5 Plate/BB Kang Squats
5/5 Bird Dog
20-30 Single Unders

 

STRENGTH

 

ON A 18:00 RUNNING CLOCK…

Trap Bar Deadlift

Build Up To Heavy 3 Rep*

*1-2 RIR

-Lift Every 2:30
Explosive Jumps x 1-2

 

 

WORKOUT

 

EMOM X 12 MIN

MIN 1 – 15 Wall Ball

MIN 2 – 10 Single Arm Devils Press

MIN 3 – Rest

WOD

 

WORKOUT

 

 

32 min “Cardio & Pump Triangle”

EMOM for 35 minutes with Moderate Pace & Weight

1 Minute Row
1 Minute 8-12 Chin-Up or Banded Chin-Up
1 Minute Ski
1 Minute 8-12 DB Bench Press
1 Minute Rest

Set a number of calories and reps complete that amount of work each minute

*use challenging variation

 

 

CROSSFIT LITE

 

Warm Up

5:00 Clock:
20 Jumping Jacks
5/5 Thread the Needle
5 Inchworms to Push Up
10/10 Single Leg RDL

 

STRENGTH

 

EVERY 2:30 x 5 Sets

5-8 FRONT SQUAT @20X1 TEMPO

-light-moderate weights

*1sec Down
0sec pause at the bottom
x Fast Up
1sec pause at the top

 

 

WORKOUT

 

AMRAP X 10 MINUTES

1-2-3-4-5…

Supine Grip Ring Row

2-4-6-8-10…

Russian KB Swings*

7/5 cal Row or Bike After each round

WOD

 

WARM-UP

ON a 5:00 RUNNING CLOCK…
5 Snatch Grip DL
5 Sotts Press
5 Jumping Squats
5 Burpee / Up-Down over Barbell

into…

Mobility

 

WEIGHTLIFTING

 

Snatch Workout 2/3

EMOM x 5 MINUTES

1-2 Snatch Pull
1-2 Hang Power Snatch
1-2 Pause OHS

-light to moderate weights

Rest 2 min

EMOM x 5 MINUTES
2 Hang Power Snatch

-moderate weights

 

 

STRENGTH

 

Front Squat Workout 2/3
ON A 12:00 RUNNING CLOCK

Working Sets
Front Squat
3 x 60-65%
3 x 65-70%
3+ x 75-80%*

-lift every 2.00
*Target is 5-6 REPS

 

WORKOUT

 

AMRAP X 7 MIN

7 DB Snatch* (L)

7 DB Snatch (R)

7 Burpee Over DB

*Rx 17,5/12,5 kg

 

 

CONDITION

 

E3MOM x 5 SETS

15/12 Cal Row*

10 Ghd Sit-Up & 15 Abmat Sit-Up

10 Double KB DeadLift (Heavy)

 

REST 3 MIN

 

E3MOM x 5 SETS

15/12 Cal Ergo Bike*

10-15 Air Squat

10 Double DB Push Press (Mod Heavy)

 

*Moderate Speed for :50