Treeningukava/ WOD

WOD

3 rounds of:
3 minutes of Turkish get-ups
2 minutes of double-unders
1 minute of rest
♀ 10 kg dumbbell
♂ 15 kg dumbbell

9.45-13.00  boxis Burpeeball-i turniir.

Kõik oodatud osalema!

WOD

Annie, are you OK?

21-15-9 Reps for Time
Row (calories)
Thrusters (30/20 kg)
Medicine Ball Cleans (9/6 kg)
Sumo Deadlift High-Pulls (30/20 kg)
Wall Balls (9/6kg)
Burpees

WOD

Tabata back squats, 25 | 40 kg.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

PÜHADE AJAL TEGUTSEME BOXIS JÄRGNEVALT

21. detsember – näeme hommikul kell 10.00

23. detsember – tavapärane tunniplaan

24. detsember – kell 10.00 Jõulueri, õhtul box suletud

25. detsember – box suletud

26. detsember – box suletud

27. – 30. detsember – tavapärane tunniplaan

31. detsember ja 1. jaanuar box suletud

2. jaanuar – we are back!!!!

WOD

Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups

WOD

DT

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

WOD

Annie on Rope

50-40-30-20-10
Double Unders
Sit Ups
After every Set of Sit Ups peform 3 Rope Climbs

WOD

Complete as many rounds as possible in 12 minutes of:
250/200-m row
100-m farmers carry
15 dumbbell front squats
♀ 10 kg dumbbells
♂ 15kg dumbbells

FOR QUALITY
3 Position Power Snatch
Build to a Heavy Complex

AMRAP 3:
8 Lateral Burpees over BB
12 Power Snatches (30/20 kg)
Rest 3 Minutes
AMRAP 3:
8 Lateral Burpees over BB
8 Power Snatches (40/25 kg)
Rest 3 Minutes
AMRAP 3:
8 Lateral Burpees over BB
4 Power Snatches (50/35kg)