WODs v.13

Måndag 28:e

Warm up 10 min

Every 2 min for 10 min:
5 Squats

5 RFT of:
500m row
15 Toes to bar
10 Burpee box jump overs
2 min rest

Tisdag 29:e

Warm up 10 min

In teams of two, AMWAP in 10 sets each in 10 min of:
Bear complex (Squat clean into thruster into back squat into push press behind neck)
(Complexes must be unbroken, but done one at a time)

EMOM for 20 min:
Min 1: 30 sec skin the cat work
Min 2: 30 sec handstand work
Min 3: 30 sec bridge work
Min 4: 30 sec L-hang work

At 21.00:
60 sec max reps push-ups

Onsdag 30:e

Warm up 10 min

Every 2 min for 12 min:
3 Squats + 20-30 sec ring row hold

At 13:00:
12 min to work forward/backward roll, roll into box jump or jump into roll

AMRAP 7 min, in teams of two, work 30/rest 30 sec the whole amrap
Ground to overhead (light weight)

Styrkelyft 16.30, knäböj

  1. Uppvärmning
  2. Upptrappning till 1RM knäböj
  3. 4×4 böj med 1sek paus strax över parallellt med golvet, på vägen upp
  4. Frontböj 2×10
  5. Om tid finns: utfallsgång med vikt (stång/hantel/viktskiva)

Weightlifting

  1. Warm up
  2. 3-5 x 4 Split jerk from toes with empty barbell
  3. Build up to a medium heavy hang clean and pause jerk
  4. Build up to today’s max clean and jerk
  5. EMOM 9 min: 3 clean pulls

Tosdag 31:a

Warm up 10 min

EMOM 10 min
Odd: 2 Snatch balance (start from ground)
Even: 30 sec ring support

METCON

In teams of two, 5 rounds of:
5 Ring swings (https://www.youtube.com/watch?v=YkrPWQkmy-U, kola gärna på länken om ni är osäkra på vad det är)
5 Strict HSPU
Max push-ups
(Take it easy with the pace and focus on getting quality reps in)

Weightlifting

  1. Warm up
  2. 3-5 x 4 Tall snatch with an empty barbell
  3. Build up to a medium heavy high hang snatch
  4. Build up to todays max in 3 consecutive snatch singles
  5. 5 x 5 Back squat

Fredag 1:a

Warm up 10 min

Every 90 sec for 9 min:
1 squat clean + 4 alternating backward lunges

7 RFT (time cap 30 min)
40 DU
20 Wall ball shots
10 KB Snatch
Rest 60 sec

WODs v.12

Måndag 21:a

Warm up 10 min

In 5 min:
Row 35 cal
Max Power snatch

5 min rest

In 5 min:
Row 35 cal
Max Toes to bar

5 min rest

In 5 min:
Row 35 cal
Max HSPU

(Each row should take at least 3 min but not more than 4 min, scale cal accordingly)

Styrkelyft, mark

  1. Uppvärmning, plankor
  2. Upptrappning till dagens 1RM
  3. 3 set 10:or – första setet TNG med starka mixade greppet, andra setet TNG med svaga. Sista alternerande, inte TNG
  4. Raka marklyft, ryckgrepp, 3setx8reps
  5. Finaaaaal!

StyrkeWOD kl. 12.00

  1. Knäböj 3-3-3-3-3
  2. Strikt press 5-5-5-5-5

EMOM 16 min:

  • Odd: 200m rodd
  • Even: 15 Push-ups

Tisdag 22:a

Warm up 10 min

EMOM 10 min
3 Unbroken powerclean into push jerk
(Go directly from clean catch position into the push jerk)

Max reps 1 min work / 2 min rest
Wall ball shots
Double-unders
Front squat (start from ground)
Pull-ups
Front squat
Double-unders
Wall ball shots

(Score reps separately for each movement)

Onsdag 23:e

Warm up 10 min

In 12 min:
10 sets of toes to bar
(Work on flow and try to get as many reps as possible in 10 sets)

3 RFT
21 Box jumps
15 meters of bearcrawl
9 Ring dips
(Scale to dips on box if you cant do ring dips)

At 10:00:
1 set of max wall ball shots

At 12:00:

1 set of max wall ball shots

Weightlifting

  1. Warm up
  2. 3-5 x Snatch with an empty barbell
  3. Build up to a medium heavy hang snatch
  4. Build up to today’s max snatch
  5. EMOM 9 min: 3 snatch pulls

Torsdag 24:e

Warm up 10 min

In 7 min:
Build up to a heavy thruster single

At 8:00:
EMOM 6 min:
2 Thrusters

AMRAP 9 min
16 KB swing
8 KB facing hand release burpees

(At 2:00, 4:00 and 8:00, perform 40 double-unders)

Weightlifting

  1. Warm up
  2. 3-5 x 3 Tall clean with an empty barbell
  3. Build up to a medium heavy hang clean and power jerk
  4. Build up to todays max in 3 consecutive clean and jerk singles
  5. 6 x 3 Paused front squats

Fredag 25:e

Warm up and tactics

16.5

(Rest today if you plan on doing 16.5 tomorrow)

WODs v.11

Måndag 14:e

Warm up 10 min

In 10 min:
Build to today’s max snatch

At 10:00:
E90sec for 8 min:
1-2 snatches (Drop down at least 10-20% from today’s max)

21-15-9
HSPU
Squat clean
then,
30 Toes to bar

Styrkelyft – bänkpress

  1. Uppvärmning (armhävningar för att ni gillart)
  2. Upptrappning till 1RM, Bänkpress
  3. Droppa ner och gör 3x10reps på en vikt du skulle hantera att göra 12 reps på
  4. Om tid finns: Hantelpressar, djupt utförande 4x6reps
  5. Om tid finns: 20 armhävningar, snabbast vinner

StyrkeWOD kl. 12.00

  1. Uppvärmning 5-10 min
  2. Marklyft, 3-3-3-3-3
  3. 50 pull-ups, 50 ringdips – dela som du vill

Tisdag 15:e

Warm up 10 min

E2min for 12 min:
30 DU
4-8 Pull-ups (Focus on flow and rhythm)

EMOM 10 min:
2 Front squat

AMRAP 7 min
12 KB swings
8 Wall ball shots

Onsdag 16:e

Warm up 10 min

E90 sec for 12 min:
4-6 Shoulder to overhead
(Focus on performing smooth reps and getting the rhythm in)

5 min AMRAP
5 Push jerk
15 Goblet squat

At 10:00:
6 min AMRAP
15 DU
5 Hang Power Clean

Weightlifting

  1. Warm up
  2. 3-5 x 3 Tall clean with an empty barbell
  3. Build up to a medium heavy hang clean and power jerk
  4. Build up to todays max in 3 consecutive clean and jerk singles
  5. 5 x 5 Front squat

Torsdag 17:e

Warm up 10 min

Head to head, complete four rounds for reps of:
Person #1 Row 25 cal
Person #2 AMRAP (6 Pull-ups, 6 Hand release push-ups, 6 sit-ups)
then,
Person #2 Row 25 cal
Person #1 AMRAP
Rest 60 sec
(The row should take no longer than 3:00-3:30 min, scale Cal accordingly)

Weightlifting

  1. Warm up
  2. 3-5 x 4 Snatch with an empty barbell
  3. Build up to a medium heavy snatch with pause at the knees
  4. Build up to today’s max snatch
  5. EMOM 9 min: 3 snatch pulls

Fredag 18:e

Warm up and tactics

16.4

(Rest today if you plan on doing 16.4 tomorrow)

Extrapass vecka 10

Vi ska prova MovNat klockan 19.00 imorgon onsdag, 9/3 med Jacob Marinko, ägare till MovNat Uppsala.

Såhär beskriver han MovNat: ”Detta pass går vi igenom grunder med fokus på lokomotiva basrörelser och rörelser som ökar mobilitet i anklar, vrister, höfter, hopptekniker och balansering med och utan föremål att bära på. Övningarna ökar medvetenheten om vår kropp, våra rörelsemönster och utvecklar nya sätt att röra sig. Du får med dig en starkare kropp, rörelseformer du kan använda varje dag utan att behöva gå på gym eller pass och en utvecklad body-mind-connection.

Passen innehåller teknik och färdighetsträning, styrke- och kondtionssträning med inslag av mindfulness, balans och koordinationsträning där vi arbetar individuellt, i par och i grupp. Alla kan vara med oavsett utgångspunkt då vi utgår från dig som individ”

Välkomna!

WODs v.10

Måndag 7:e

Warm up 10 min

E90sec for 9 min
1st set: max unbroken pull-ups
2nd set: max unbroken toes to bar
(The goal is to keep all sets as even as possible)

For time:
40 Deadlifts
30 Hand release burpees
20 Thrusters
10 T2b
(After every set: 50 double-unders. If you’re done in less than 10 min, do one more round of everyting, but half the reps, even the DU. Use the same barbell for deadlifts and thrusters, but add or subtract weight if you need to)

Styrkelyft, knäböj

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Knäböj med paus i botten och strax över parallellt, 3×5 reps
  4. Maxreps på 60% av 2.

Tisdag 8:e

Warm up 10 min

EMOM 12 min
1-2 snatches
(Work up from a light warm up weight towards todays heavy)

In teams of 2:
4 rounds for cal:
1:45 first person row
15 sec swap
1:45 second person row
15 sec swap

At 10:00:
3 rounds of
20 KB-swings
10 Ring row into ring dips (either do an explosive ring row into the bottom of the dip and press out (that’s one rep) or one ring row concentric phase, and then use your feet to get into the bottom dip position and press out)

Onsdag 9:e

Warm up 10 min

5 RFT:
5 Hang snatch
10 Thrusters
15 Back squat

AMRAP 8 min
25 DU
10 Box jumps (step down)

At 10:00:
Max HSPU in 2 min

Weightlifting

  1. Warm up
  2. 3-5 x 4 Drop snatch with an empty barbell
  3. Build up to a medium heavy snatch balance
  4. Build up to todays max in 3 consecutive snatch singles
  5. 6 x 3 Back squat

Torsdag 10:e

Warm up 10 min

E90 sec for 9 min
6 Hand release barfacing burpees over bar
5 touch and go clean and push jerk

21-15-9-3
One arm KB-swing
Clean
Push press
(Use light weight)

Weightlifting

  1. Warm up
  2. 3-5 x 3 Split jerk from toes with empty barbell
  3. Build up to a medium heavy hang clean and pause jerk
  4. Build up to today’s max clean and jerk
  5. EMOM 9 min: 3 clean pulls

Fredag 11:e

Warm up and tactics

16.3

(Rest today if you plan on doing 16.3 tomorrow)