Ohjelmoinnissa piikataan kisakunto 25.8.2018. Treenipäivät maanantai, tiistai, keskiviikko, torstai ja lauantai. 8 viikkoa tehdään pohjaa ja viimeiset kolme viikkoa tehdään paljon raskaita kisanostoja pl. viimeisen viikon valmistavat.

VAPU + Raakatyöntö
5+1 1RM (ei totaalimaksi, ensi viikolla tarkoitus tehdä raskaammalla)
5+1 edellisen maksimin 95%
5+1 edellisen maksimin 90%

Takakyykky 5RM
edellisen maksimin 95%
edellisen maksimin 90%

Askelkyykky kävely lisäpainoilla
3x10

Takakyykky hyppy 5x3@20%

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
side shuffle
knee grab
heel grab
walking ft kicks
spderman stretch

Metcon/*Rx(18)
800m run
then at the 6:00 min mark
tabata(8rds 20 sec work/10 sec rest)
the following circuit:
rope slams
airdyne
reverse burpees
then at the 20:00 min mark
800m run

Score equals time for last 800m run

bench or strict press(9)
3x3

goat work(10)
goat-work on any movement specific to you that needs improvement.

Finisher
2 min sh distraction
2 min lax ball smash
2 min quad smash
2 min low back smash
2 min hamstring stretch
1 min plank

In teams of 3 for 40 minutes:

90 cal row
90 med ball cleans 50/40/30 lb (alternate every 10 reps)
90 cal ski
90 m med ball box overs 50/40/30 lb (alternate every 10 reps)
90 cal run
90 med ball over the shoulder 50/40/30 lb (alternate every 10 reps)

One works, two rest.

10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlifts (295/220 lb)
Bench Presses (195/135 lb)
Squat Cleans (145/105 lb)
Time Cap: 17 minutes

Korkeasta riipusta Rive + riipusta + maasta + työntö
8x1+1+1@75-85%

Te otteelle mave, jalkojen alle 10 cm koroke.
Tempaus maksamilla 5x5

"Omatoiminen WOD"

A.
Warm up:

Easy row/run 3-5min

2 rds:
5 Deadlift
5 Front squat
5 Shoulder press
5 Good morning
(Mobility btw rnds)

And then...

High hang power clean: 2x3
Hang power clean: 2x3
Power clean: 2x3

B.1
Power clean: 3+3+2+2+1+1

B.2
Front squat: 5x1 (85-95%+)

B.3
3 rds:
12 Good morning
12 Db-Bench press
15-25 Ghd sit ups

C.
Cool down:
Foam rolling / romwod

10 min prep

10 inchworms w/ PU
100 Row/Ski/Run
15/ rev lunge
100 row/ski/run
20 BW SQ
100 row/ski/run

With Your Partner, Work through

3, 8 min intervals with 2 min ACTIVE REST, you can break it up how you want.

ACTIVE REST within your 2 minutes "rest", you and your partner are trying to increase your reps with Bonus OH Slams (can be added to what ever you are missing at the end...)

100 Push Press
200 SQ (1/2 BW)
300 Jumping Pull Up
400 Mountain Climber
500 Hollow Rock

If you finish that... Move on to ... your AMRAP YGIG format

5 Burpees
5 Pulls Ups
5 Push Ups
100 Fast High Knees
* Each partner completes the full reps of the exercises before moving to the next one - P1 : 5 burpees then P2 5 burpees, P1 : 5 Pull ups etc. *
you BOTH have to finish the 100 Fast Knees for Round to count.

THEN BRUNCH

EMOM 16 min, alt

20 KB swings 24/16 kg
5 HSPU + 10 WB
1 round of CINDY: 5 pullups, 10 pushups, 15 squats
REST

A:
Partner WOD
14rft:
2 Front squats 80/60
10 ball slams
1 rope climb
*Alternate rounds

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 strict press
5 dips
5 superman
10 bicycles

Metcon/*Rx(14)
amrap 14
3 *ring dips(mod as needed)
9 push press 75/55-*105/75
27 cal airdyne

bench press(15)
5x3

Finisher
2 min quad stretch
30 scap pu
30 band pull aparts
60 alt sit up