Treeningukava/ WOD

WOD

For time
200 Double Unders
100 Sit Ups
100 DB Power Snatches 22,5/15 kg

AT HOME

200 Jumping Jacks
100 Sit Ups
100 DB/KB Power Snatches

BOX BRIEF

PÜHADE NÄDALATEL TOIMETAME BOXIS JÄRGMISELT
21.-23. detsember 10.00-20.30 Open Gym
24.-26. detsember suletud
27. detsember 16.00-19.00 Open Gym
28.-30. detsember 10.00-20.30 Open Gym
31. detsember ja 1. jaanuar suletud
2. jaanuar 10.00-13.00 Open Gym või/ja välitreening – veel selgumisel aga igal juhul toimetame 🙂
3. jaanuar 16.00-19.00 Open Gym

WOD

FRAN
21-15-9 Reps For Time
Thrusters (43/29 kg)
Pull-Ups

last time performed 05.12.20

Accessory
3 Rounds of
1 Min OVH Squat Hold w PVC – go every Rounf with Grip closer
1 Min Handstand Hold
3 Skin the cats or 5 Strict and slow knees to Elbows

AT HOME

42-30-18
Thrusters w one DB/KB
Bent over Rows w one DB/KB

RECOVERY WEEK

EMOM 18
Min 1. Easy Bike or Row
Min 2 1 Power Clean + 3 Front Squats
Start at 60% of your 1 RM and add 2,5-5 kg each round to find a challenging set of 3
Min 3 10 Toes to Bar

AT HOME

Min 1. 10 Burpees
Min 2. Begin with 10 Goblet Squats, Add Every Round 2 Squats
Min3. 10 VUps

RECOVERY WEEK

WOD

Timed Christine
3 Rounds of
Every 6 Minutes perform
500/400 meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (L/M)

AT HOME

3 Rounds of
Every 6 Minutes perform
400 mtr Run or AMRAP2 of 30 Jumping Jacks 10 Down & Ups
21 Deadlifts w DB/KB
21 Tuck Jumps

RECOVERY WEEK

WOD

NOT FOR TIME

10-9-8-7-6-5-4-3-2-1
Wallballs 9/6 kg
Push Ups
Pull Ups

AT HOME

10-9-8-7-6-5-4-3-2-1
Goblet Squats
Push Ups
Renegade Row-s r+l

WOD

EMOM for 15 Minutes
12 Russian Swings 24/16 kg KB
7 Single Arm KB Push Presses Side 15/10 kg DB/KB
5 Turkish Sit Ups 15/10 kg DB/KB
After finshing each movement, perform a steady pace of single unders til the next minute

AT HOME

use for all exercises one weight
instead of single unders perform jumping jacks

RECOVERY WEEK

WOD

Just Flow
Bike, Row, Ski for 40 Minutes.
Every 10 Minutes Complete
10 cossack Squats
10 reverse Snow Angels
15 Banded Good Mornings
10 reverse Lunges with KB – easy weight
15 Hollow Rocks

AT HOME

Walk or easy Run for 40 Minutes.
Every 10 Minutes Complete
10 Cossack Squats
14 Reverse Snow Angels w/o Weight; if Outdoor:  8 YTV Drills
15 BW Good Mornings
16 reverse Lunges
15 Hollow Rock, if Outdoor Forward Jumps holding Hollow, Hands Overhead

Päikesetõus boxis kell 10.00, 11.00 ja 12.00 kohaliku aja järgi

On the Twelfth Day of Christmas my Coaches Gave to Me

12 Days of Christmas 2020 Edition
FOR TIME
1 Power Clean 35/25 kg
2 Handstand Push Ups
3 Deadlifts 35/25 kg
4 Power Snatches 35/25 kg
5 Toes to Bar
6 cal Row
7 Burpees
8 Overhead Squats 35/25 kg
9 KB Swings 16/12 kg
10 Push Jerks 35/25 kg
11 Sit Ups
12 Thrusters 35/25 kg

AT HOME/NO EQUIPMENT

FOR TIME
1 High Jump
2 Pike Push Ups
3 Glute Bridges
4 Broad Jumps
5 V-Ups
6 Jumping Jacks
7 Burpees
8 Jumping Air Squats
9 BW Good Mornings
10 Jumping Lunges
11 Sit Ups
12 Reverse Burpees

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

On the Eleventh Day of Christmas We Have Voted for

ANNIE

50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups

AT HOME/NO EQUIPMENT

FOR TIME
30-25-20-15-10 Jumping Jacks
50-40-30-20-10 Sit Ups