Treeningukava/ WOD

FOR QUALITY AND LOAD

EMOM for 30 Minutes
1 Squat Snatch

BENCHMARK DAY

“FILTHY FIFTY”
For Time
50 Box Jumps (L/M)
50 Jumping Pull-Ups
50 Kettlebell Swings (16/12 kg)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (20/15 kg)
50 Back Extensions
50 Wall Ball Shots (9/6 kg)
50 Burpees
50 Double-Unders

last time performed: 5.08.2019

Boxis on kuiv!

Tiimikad kell 10.00 ja 11.00

Pöidlad pihku Mihklile, Tarvile ja Lillele Vilniuses!

WOD

5 Intervals for Time
3-5 Bar Muscle Ups
10 V Ups
15/12 cal Row
Rest 3 Minutes between each Interval

BENCHMARK DAY

DT
5 Rounds For Time
12 Deadlifts (70/47 kg)
9 Hang Power Cleans (70/47 kg)
6 Push Jerks (70/47 kg)

WOD

FOR TIME
21 BW Back Squats
21 Ring Rows feet on box
15 BW Back Squats
15 Ring Rows feet on box
9 BW Back Squats
9 Ring Rows feet on box

BENCHMARK DAY

HELEN
3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups

Good Times for “Helen”
– Beginner: 15-17 minutes
– Intermediate: 11-14 minutes
– Advanced: 9-10 minutes
– Elite: <8 minutes

FOR QUALITY AND LOAD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Laupäeval 18. juulil teeme trenni Lodjakoja poolse Emajõe ranna tagumises osas.

Toimub üks klass algusega kell 10.00 Kõik mahuvad. Wod-s sees ujumine! Vesi testitud +20.

Kes ei soovi ujuda saab asendusharjutuse, mis aga ei ole kindlasti nii põnev ja mõjus kui lasta end jõel allavoolu kanda 🙂

Rega end Mindbodys

BENCHMARK DAY

KELLY
5 Rounds For Time
400 meter Run
30 Box Jumps (L/M in)
30 Wall Ball Shots (9/6 kg)