Sunnuntai 20.04.2014

Rest day
__________
Sali kiinni

Lauantai 19.04.2014

DELOAD – WOD

3 rounds:
a:) 12 Front Squat @ 40-60%
b:) 12 Shoulder Press @ 40-60%
c:) 12 Pull-Ups

Rest 60 sec between exercises.

IMG_9644

Perjantai 18.04.14

DELOAD – WOD

EMOM 5:
3-Position Snatch @ 40-60%
1st pull from the floor w/ 3 sec stop above knee

EMOM 7:
Clean & Jerk @ 40-60%
__
Back Squat 3×10 @ 40-60%

IMG_9792

Pääsiäisen aukioloajat

Pitkäperjantai: WOD 10,11 ja 12
Lauantai: WOD 10,11 ja 12
Pääsiäispäivä: Sali kiinni
2. Pääsiäispäivä: Open-Doors 1500-1600, WOD 16, 17 ja 18

Torstai 17.04.2014

Rest day
__________
Open-Gym 1600-1800
Tempaustekniikka 1800-1930
Open-Gym 1930-2100

Keskiviikko 16.04.2014

DELOAD – WOD

Hollow hold/rock
__
20min for quality and min rest:
10 Push-Ups
12 Bent-Over Row, snatch grip
10 Push Press BTN, snatch grip
12 Reverse Flyes

Use moderate weights.

Tiistai 15.04.2014

DELOAD – WOD

Box Squat technique
__
20 min for quality and minimum rest:
10 Bulgarian Split Squats (BW)
10 KB Swings (moderate weight)
10 Hip-extensions/ Back Extensions
10 V-Ups / GHD Sit-Ups

Maanantai 14.04.2014

Rest day
__________
Open-Gym 0700-0900
Open-Doors 1500-1600
Open-Gym 1600-1700
Mobility 1700-1900
Open-Gym 1900-2100

Sunnuntai 13.04.2014

WOD

Strength
Back Squat 4×5 @ 80%
Quick up and down. No pause. Rest 2:00.
__
MetCon
3 rounds for time of:
500m Row
12 Deadlifts 50% 1rm
24 Wallball shots 20/14″
Rest 1:1

Lauantai 12.04.2014

WOD

”Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats