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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