Tämä viikko on ohjelmoitu levoksi. Valmentaja paikalla normaalisti jos haluat ottaa kevyttä jumppaa, tekniikkatreenia, lihashuoltoa ym SAWOLLA. Varaa aika normaalisti WODconnectin kautta.

Muuten suositeltavaa aerobinen liikunta + omatoiminen lihashuolto

Ensi viikolla alkaa 3x3viikon setti jossa treenataan kaikkia voimaharjoittelun peruspilareita eli voimaa, nopeutta ja kestävyyttä. Treenit ja apuliikkeet ovat vaihtelevia...tarkoitus on tulla vahvemmaksi ja pitää hauskaa niin kuin tähänkin asti :)

AMRAP 25
From 0:00-5:00
16 calorie row
16 box jump 24/20"
From 5:00-10:00
16 thrusters 35/25kg
16 pull ups
From 10:00-15:00
16 burpees
16 Kb snatches 20/12kg
From 15:00-20:00
16 mountain climbers
16 kb swings 24/16kg
From 20:00-25:00
16 push ups
16 sit ups

• kehonhuoltoa

16 Minute EMOM. Alternating every minute, Half class starts on each. Make sure everyone knows there position before starting.

A. Double Unders (or form specific focused single skips) for 50s of the minute

B. Alternating reps of burpee / candlestick burpee
starting at 8 total, Increase reps by 1 of each every time you come back to this station.

Mark highest burpee rep count in results.

20 minutes

Evaluate the current state of fitness using the ACFT.
Select personnel conduct the ACFT.
Other personnel conduct the alternate event.

Log your score, to track progress over time.

Barbell Thriathlon
30-20-10
Thrusters 50/35kg
Power Clean 50/35kg
Deadlift

Pull- up 3x max reps
Kipping Pull- up tekniikkaa

Gymnastics Skill Day:
1) 8 Minute AMRAP for Skill:
- Tempo Ring Dip or Matador Dip x 3 reps with a 2 second pause at the top and the bottom OR Ring/Matador Support Hold x 15 seconds
- Sideways Walking Inchworm x 5-10 steps/side
- Small Butterfly Circles on Pull-Up Bar x 5-10 reps

2) Every 90 seconds x 12 minutes:
- 1st 90 seconds - Supinated (Underhand) Grip Strict Pull-Ups w/(3-0-X-0) tempo x 4 reps (if you can do 4 unbroken reps while maintaining the tempo, add weight by holding a DB b/t your feet). Scale by using a box to support your feet and performing a jumping pull-up followed by a slow lowerering phase back down.
- 2nd 90 seconds - Ring or Matador Dip x 4 (if you can do 4 unbroken reps with great technique, add weight by holding a DB b/t your feet) OR Ring or Matador Support Hold x 20-30 seconds

3) 12 Minute AMRAP:
- 12 Cal. Bike/Ski/Row
- 10 DB Renegade Row (5/arm) @ 25-50/15-35 lbs.
- 8 Box Jumps w/ Step-Down @ 30/24 in.
- 6 Wall Walks

1: 5 power snatch
2: 1 round of mod. "cindy"
3: 5 power clean & jerk
4: 1 round of mod. "cindy"
5: rest

Cindy = 3 pull ups + 6 push ups + 9 air squats

WOD 4
10 min AMRAP
6 + 6 DB snatch @ 15 kg
8 TTB
12 double DB deadlift @ 2 x 15 kg
4 + 4 m. walking lunges with 15 kg plate OH
Result: 5 rounds + 12 snatch + 1 TTB = 183 reps
Placing: 14.

WOD 5
"Jackie" - 8 min cap
1000 m row
50 thrusters @ 15 kg
30 pull up
Result: 25 pull up
Placing: 45.

Total placing: 22.

1) 2-4 rounds:
10-25 ghd
5-20m hs walk

Rest 90s btw rnds

2) 10-9-8-7-6-5-4-3-2-1
Bench press, use 60-65% of 1rm

After every set complete 1 legless, scale to 1-2 normal rope climb