Treeningukava/ WOD

WOD 1

AMRAP 7
6 Front Squats 60/40 kg
12 KB Swings 32/24 kg

WOD 2

For Time
50 Toes to Bar

AT HOME

WOD 1

AMRAP 7
12 Goblet Squats
12 Swings with KB/DB

WOD 2

For Time
50 V-Ups

HEAD UUT AASTAT!!!

WOD

2021
FOR TIME
21 cal Row
21 Air Squats
21 Sit Ups
21 Push Ups
21 Pull Ups
21 Wallballs
21 BB Good Mornings
21 sec Handstand Hold
21 Toes To Bar
21 Box Jumps
21 Push Presses
21 Sumo DL High Pulls
21 Thrusters
21 Deadlifts
21 Hang Power Cleans
21 Walking Lunges
21 Overhead Squats
21 sec Hanging L-sit Hold
21 Hang Power Snatches
21 Burpees

BB weight 35/25 kg

AT HOME: use DB instead of BB; 42 Jumping Jacks instead of Rowing, 21/21 DB Rows instead of Pull Ups, Perform Goblet Squats instead of Wallballs, perform V-Ups instead of TTB-s, Tuck Jumps instead of Box Jumps, L-Sit instead of Hanging L-Sit

BENCHMARK DAY

DT
5 Rounds For Time
12 Deadlifts (70/50 kg)
9 Hang Power Cleans (70/50 kg)
6 Push Jerks (70/50 kg)

Last time performed: 23.07.2020

AT HOME

5 Rounds for Time

18 Deadlifts w one DB/KB
6+6  Hang Power Cleans w one DB/KB
4+4 Push Jerks w one DB/KB

WOD

8 Rounds for Time
8 Reps on Pull Station
8 OVH Squats 40/25 kg

Option 1: Muscle Ups – 1 Fully completed Rep is worth “4 reps”
Option 2: C2B Pull Up – 1 Fully completed Rep is worth “2 reps”
Option 3: Pull Up or Ring Row 1 Fully completed Rep is worth “1 rep”

AT HOME

8 Rounds for Time
8+8 Bent Over Rows with one DB/KB
4+4 Overhead Squats with one DB/KB

WOD

EMOM for 28 Minutes
15/12 cal Row
10 Wallballs 9/6 kg + 5 Push Ups on Wallball
30-50 Double Unders
10 KB Swings + 10 Kb Twists 16/12kg

AT HOME

EMOM for 28 Minutes

10 Burpees
10 Goblet Squats + 5 Diamond Push Ups
30 Jumping Jacks
10 KB/BD Swing + 10 KB/DB Twists

NO EQUIPMENT

Instead of Goblet Squats: 15 Air Squats
Instead of KB Swing 5+5 One Leg Hip Raises
Instead of KB Twist 5+5 Leg Raises from Side Plank

WOD

AMRAP 12
9 Ring Dips
12 Box Step Overs w 2 KB-s 15/10 kg ADV 22,5/15 kg
15/12  cal Row

AT HOME

AMRAP 12
9 Push Ups
12 Walking Lunges if possible use one weight
30 Jumping Jacks

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