Treeningukava/ WOD

WOD

6 rounds for time:
9 hang squat cleans (45/70 kg)
6 bar muscle-ups

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Open Gymi võimalusest anname teada CFT siseinfos

WOD

For time:
800-m run
36 dumbbell front rack lunges (15/22,5 kg)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two DBs.

WOD

EMOM 12:
Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (10/15 kg)

2 rounds for reps of:
3:00 toes-to-bars
3:00 kettlebell swings (35/53 lb)
3:00 calorie row
– Run 400 m at the start of each interval.

10.00 Lille lükkab boxis rattad käima

11.00 3. Jooksutreening Taavi Kilkiga

WOD

7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts (100/140 kg)
– Rest 2:00 between rounds.

WOD

For time:
50-40-30
Wall-ball shots (6/9 kg) (2.7/3 m)
5-4-3
Strict muscle-ups

HEAVY DAY

For load:
3-3-3-3-3-3-3
Power clean

KAITSEVÄE KEHALISTE VÕIMETE KONTROLLTEST

2 Min max push ups

2 Min max sit ups

6000 mtr row for time

Rest between exercises 10 Minutes