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WOD

 

STRENGTH

 

WEEK 3/6 of CrossFit Pori ”Wendler” Shoulder Press Cycle!

 

ON A 15:00 RUNNING CLOCK…

 

Shoulder Press

 

1×4 @70-75% of 2RM

1×4 @75-80%

1×4+ @80-85%*

 

(Score is Weight)

 

WORKOUT

 

ON A 15:00 RUNNING CLOCK…

 

AMRAP FOR QUALITY

 

3-5 Wall Walk

5/5 Windmill w/ Plate

12-16 Alternating V-Up

10 Banded Pullover

 

(No Measure)


CONDITION WOD

 

WORKOUT

 

E3MOM x 10 SETS

 

15/12 Cal Bike

15 V-Up or Tuck-Up

10 Double Dumbbell Push Press (45/35)|(35/25)

 

(Score is Time)

WOD

 

WORKOUT PREP

 

EMOM x 4 MINUTES

 

MIN 1 – :30 Row @Moderate Pace

MIN 2 – :30 Burpee @70-80% Effort

 

-Rest 2:00-

 

EMOM x 4 MINUTES

 

MIN 1 – :30 Row @Hard Pace

MIN 2 – :30 Burpee @85-95% Effort

 

BENCHMARK WORKOUT

 

”DEATH ROW”

 

EMOM x 20 MINUTES

 

MIN 1 – 20/15 Cal Row

MIN 2 – 15 Burpees

 

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

 

(Score is Rounds Completed)


BASICS WOD

 

STRENGTH

 

8-8-8

 

Front Squat

 

WORKOUT

 

FOR TIME

 

3 ROUNDS

 

500m Ski, Assault/Echo Bike or Bike-Erg

20 Alternating Front Rack Lunge Step (75/55)|(55/35)

30 Slam Ball (30/20)|(20/15)

 

Time Cap: 15 MINUTES

WOD

 

STRENGTH

 

3x 5-7

 

Tempo Overhead Squat (3111)

 

*Weight stays Moderate to Moderate+ for All Sets

 

(Score is Weight)

 

WORKOUT

 

3 ROUNDS FOR TIME

 

20 Alt. DB Hang Snatch (50/35)|(35/20)

15 Pull-Ups

20 Alt. Single DB OH Lunge Step*

 

*Switch Hands after 10 Reps. Lunges alternate Legs Each Rep (Forward or Back).

 

(Score is Time)

 

KG DB: (22.5/15)|(15/10)


CONDITION WOD

 

WORKOUT

 

E6MOM x 5 SETS

 

750/600m Row

40 Slam Ball (15/10)|(10/5)

 

MAX Strict T2B* in Time Remaining

 

*Scale to Strict High Knee Raises, Knees to Elbows or V-Ups

 

(Score is T2B/HKR/K2C or V-Up Reps)

HUOM! ITSENÄISYYSPÄIVÄNÄ EI OHJATTUJA TUNTEJA!

 

OMATOIMITREENIT AVAINKORTILLA KLO 06:00-22:00

 

HYVÄÄ ITSENÄISYYSPÄIVÄÄ!

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TULEVAN VIIKON OHJELMOINTIPOHJA (VKO 49)

MAANANTAI

 

ITSENÄISYYSPÄIVÄ, EI OHJATTUJA TUNTEJA.

OMATOIMITREENIT AVAINKORTILLA KLO 06:00-22:00.

 

TIISTAI

 

WOD: Tempo Overhead Squat Strength + For Time Workout (Dumbbell Hang Snatch, Pull-Up & Single DB Overhead Lunge Step)

CONDITION: 5x E6MOM Longer Duration Interval Workout (Row, Slam Ball & Strict T2B, Hanging Knee Raise or V-Up)

 

KESKIVIIKKO

 

WOD: Benchmark Workout ”Death Row” (Row & Burpee)

BASICS: Front Squat Strength + For Time Workout (Ski or Bike, Alternating Front Rack Lunge Step & Slam Ball)

 

TORSTAI

 

WOD: 4-4-4+ Rep Shoulder Press Strength (WEEK 3/6 of CrossFit Pori ”Wendler” Shoulder Press Cycle!) + For Quality AMRAP (Wall Walk, Windmill w/ Plate, Alternating V-Up & Banded Pullover)

CONDITION: 10x E3MOM Sprint Style Interval Workout (Bike, V-Up or Tuck-Up & Double Dumbbell Push Press)

 

PERJANTAI 

 

WOD: 1-Rep Snatch Strength + Partner ”Chipper” Couplet (Power Snatch & Box Jump)

 

LAUANTAI

 

WOD: Descending Monostructural Intervals 5:00-4:00-3:00-2:00 (Row, Bike & Ski)

WOD

 

WORKOUT

 

AMRAP x 14 MINUTES

 

7 Box Jumps (30/24)|(24/20)

14 No Push-Up Renegade Row (Athlete Choice)*

21/18 Cal Row or Ski

 

*L+R = 1 Rep

 

(Score is Rounds + Reps)

 

KG DB: (22.5/15)|(15/10)

 

FINISHER

 

3 SETS

 

25 Single DB Floor Press (Athlete Choice, Moderate-Heavy)

1:00 Hollow Hold

 

-Rest 1:00 b/t Sets-

 

*On the 3rd Set, perform Max Single DB Floor Press into Max Hollow Hold.

 

(Score is Weight)

WOD

 

WORKOUT

 

”DECK OF CARDS”

 

EMOM x 52 MINUTES

 

Pick one of the following and use the same machine throughout the Workout: Echo or Assault Bike, Concept2 Rower, Ski-Erg or Bike-Erg.

 

Coach flips one card at a time from the Deck of Cards. The number given is the amount of calories done on Each Minute on the Minute. Rest the Time Remaining.

 

Jacks = 11

Queens = 12

Kings = 13

Aces = 14

 

Scaling: Jacks, Queens, Kings & Aces = 10.

 

*Last seen 19.8.2021

WOD

 

PARTNER WORKOUT

 

IN TEAMS OF 2…

 

3 ROUNDS FOR TIME

 

30 Power Snatch (115/75)|(75/55)

40 Toes to Bar or Knees to Chest or 50 V-Up or Tuck-Up

50 Power Cleans

200 Double Unders

 

*Split work as needed. P1 works while P2 rests.

 

(Score is Time)

 

KG BB: (52.5/35)|(35/25)


CONDITION WOD

 

WORKOUT

 

E3MOM x 8 SETS

 

300m Row or Ski

20 Slam Ball (15/10)|(10/5)

MAX Sit-Ups in the Remaining Time

 

(Score is Reps Completed in Each Set)

 

Advanced Athletes: Sub. Sit-Up to Kipping T2B

 

FINISHER

 

FOR QUALITY (10:00 CAP)

 

50 KB Side Bend*

50 Slam Ball Russian Twist

30 KB Side Bend

30 Slam Ball Russian Twist

*Switch sides when needed

WOD

 

STRENGTH

 

WEEK 2/6 of CrossFit Pori ”Wendler” Shoulder Press Cycle!

 

ON A 15:00 RUNNING CLOCK…

 

Shoulder Press

 

1×6 @ 65-70% of 2RM

1×6 @ 70-75%

1×6+ @75-80%*

 

(Score is Weight)

 

WORKOUT

 

EMOM x 16 MINUTES

 

MIN 1 – Max Cal Bike

MIN 2 – 7 Kettlebell Deadlift + 7 Kettlebell Swing + 7 Kettlebell Goblet Squat

MIN 3 – Max Plank Hold

MIN 4 – Rest

 

(No Measure)


BASICS WOD

 

STRENGTH

 

8-8-8

 

Push Press

 

WORKOUT

 

3 SETS FOR QUALITY

 

10-15 Double Change Plate or Dumbbell Lateral + Front Raise (1 Rep = 1+1)

10-15 (Kneeling) Tempo Push-Up (21X1)

10-15 Band Pull Apart

 

-Rest as needed between Sets-

WOD

 

WORKOUT

 

MONOSTRUCTURAL INTERVALS

 

ALTERNATING 1:00 ON / :30 OFF x 24 SETS (8 ROUNDS)

 

1:00 Row

 

-Rest :30-

 

1:00 Run or Bike*

 

-Rest :30-

 

1:00 Ski-Erg

 

-Rest :30-

 

*Assault Runner or Bike-Erg. No Assault/Echo Bikes today!

 

**Set a Target number of Calories and Complete that number of Calories Each Minute through the Workout. Try to keep the same Pace from start to Finish.


CONDITION WOD

 

WORKOUT

 

AMRAP x 30 MINUTES*

 

1-2-3-4-5-6-7 etc.

 

Shoulder Press (95/65)|(75/45)

15m Farmers Carry (32/24)|(24/16kg)**

Burpee Box Jump (60/50cm)

 

*E3MOM Complete :30 Plank Hold.

**50m = 1 Rep

WOD

 

STRENGTH

 

ON A 15:00 RUNNING CLOCK…

 

Build to a Heavy 5-Rep ”Library” Deadlift*

 

*All lifts must be ”library” quiet.

 

(Score is Weight)

 

BENCHMARK WORKOUT

 

”DIANE”

 

FOR TIME

 

21-15-9

 

Deadlift (225/155)|(155/105)

Handstand Push-Up

 

(Score is Time)

 

KG BB: (100/70)|(70/55)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press


BASICS WOD

 

SKILL

 

Strict Pull-Up

 

FOR QUALITY

 

ON A 08:00 RUNNING CLOCK…

 

Athlete Option to build a Complex from following Movements (Pick 2 of 3):

 

:20-:30 Chin Over Bar Hold

5-8 Negative Pull-Up (:03-:05 second Negatives)

5-8 Rubber Band Assisted Pull-Up*

 

Beginner Movements (In case hanging from the Pull-Up Bar is difcult):

 

:15-:20 Chin Over Barbell Inverted Row Hold

5-8 Negative Barbell Inverted Row (:03-:05 second Negatives)

5-8 Barbell Inverted Row

 

*As Controlled as possible.

 

Repeat the chosen Complex for 3 Rounds Total. Rest as needed between Sets & Rounds.

 

WORKOUT

 

EMOM x 12 MINUTES

 

MIN 1 – 12-16 Banded PVC Lat Pull-Down

MIN 2 – :45 Hollow Hold

MIN 3 – 12-16 Scapular Push-Up

MIN 4 – :45 Active Bar Hang