WODs v. 17

Måndag 25:e

Warm up 10 min

In 10 min:
Complete 6 sets of 3 Front squats

4 Rounds of:
3 min AMRAP
10 cal row
8 Push-ups/Ring dips
3:30 min rest

Styrkelyft, bänkpress

  1. Uppvärmning, skuldror, bröst och brygga
  2. Upptrappning till dagens 1RM
  3. Sänk vikten och kör 4 set med 4:or
  4. Sänk vikten till 50% av dagens 1RM och reppa till fail 3 gånger, se till att ha passare så du kan maxa ur ordentligt
  5. Om tid finns över: Axelpressar med hantlar eller skivstång, 5×8, kort vila!

Tisdag 26:e

Warm up 10 min

E2 min for 12 min:
2 Squat clean and jerks

5 rounds of:
30 sec bridge hold
30 sec L-sit (rings/boxes/parallettes)

In 10 min:
8 -12 sets of box clean jump overs

For time:
Max wall supported handstand
Max active hang
Max wall supported handstand
Max active hang

Onsdag 27:e

Warm up 10 min

Every 20 sec for 8 min:
3 consecutive frog leaps

In teams of two:
10 min AMRAP
12 Ring dips
14 T2b

Team Karen, in teams of two:
150 wall ball shots

Weightlifting

  1. Warm up
  2. Build up to a medium heavy hang clean and pause jerk
  3. Build up to today’s max clean and jerk
  4. EMOM 9 min: 3 clean pulls

Torsdag 28:e

Warm up 10 min

In 10 min:
6-12 Sets of squat snatch plus OH squat (Build from light to medium heavy)

5 rounds of:
30 sec plank hold
30 sec static back extension on the floor

2 rounds of:
8 Jumping squats
8 KB-swings
In complete in 2 min, move on to:
2 rounds of:
10 Jumping squats
10 KB-swings
In complete in 2 min, move on to:
2 rounds of:
12 Jumping squats
12 KB-swings
And so forth
(If you fail to complete a round, subtract 2-4 reps of each movement and the wod becomes a Every 2 min for 20 min)

Weightlifting

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

Fredag 29:e

Warm up 10 min

Every 2 min for 10 min:
5 Squats + 20-45 sec wall supported handstand hold

In teams of two:
AMRAP 10 min:
30 DU
15 Thrusters
(In order for reps to count, one person must perform a farmers hold with KB/DB)

At 12:00, 5 rounds:
10 Burpee box overs
5 HSPU

WODs v. 16

Måndag 18:e

Warm up 10 min

6 min to work up to todays heavy squat snatch
At 6:00:
EMOM for 10 min:
2 squat snatch

In teams of two:
10 min to work on hips to bar (muscle-up progression)

At 10 min:
7 min AMRAP
7 ring dips
7 T2b
7 box jumps

Styrkelyft 18.00

  1. Uppvärmning, plankor
  2. Upptrappning till dagens 1RM
  3. Pausböj 3sek paus i botten, 5×5
  4. Utfall med stång bakåt, jobba 8 reps per ben 4set

Tisdag 19:e

Warm up 10 min

In 10 min:
Build up to 3 sets of 3 deadlifts with a 3 sec pause 1 cm above the ground

EMOM 8 min
5 strict pull-ups
20 sec push-up position hold

12 min AMRAP
1 KB Snatch
1 Wall ball shots
(reps increase by one for each round)

Onsdag 20:e

Warm up 10 min

In 10 min:
Build up to todays max in hang squat clean and power jerk

EMOM 10 min:
One set of skin the cat/back lever with support/kipping pull-ups

In teams of two:
18-15-12-9
Squat clean
Ring dips

Weightlifting

  1. Warm up
  2. Build up to a medium heavy hang snatch
  3. Build up to today’s max snatch
  4. EMOM 9 min: 3 snatch pulls

Torsdag 21:a

Warm up 10 min

EMOM for 10 min:
Odd: 5 Squats
Even: 30-45 sec active hanging

AMRAP 12 min
30 DU
10 Wall ball lunges
5 Pull-ups

At 14 min, in teams of two:
3 min max reps thrusters

Weightlifting

  1. Warm up
  2. Build up to a medium heavy clean into jerk from the front squat
  3. Build up to todays max in 3 consecutive clean and jerk singles
  4. 6 x 3 Paused front squats

Fredag 22:a

Warm up 10 min

In 10 min:
Build up to today’s max hang squat snatch

EMOM 25 min:
Min 1: Max L-sit
Min 2: Max freestanding/wallsupported headstand/handstand
Min 3: Max DU
Min 4: Max t2b
Min 5: Rest

WODs. v 15

Måndag 11:e

Warm up 10 min

In 10 min:
Complete one set of 15 Front squats, after which you drop the bar and immediately do 10 touch and go deadlifts

EMOM 10 min:
Odd: 5 strict pull-ups/ring rows with 1 sec pause at the top
Even: 30 sec headstand (wall or freestanding)

”Go TO Hell” (Carbon River Throwdown)
In teams of 3, AMRAP 7 min:
GTOH 50/35kg
For the reps to count, the other two do a supported handstand
(If there’s only two of you, do the handstand against a wall)

Styrkelyft 18.00, marklyft

  1. Plankor, hopp och studs
  2. Upptrappning till 1RM
  3. 6 set av 2 tunga marklyft
  4. 6 set av 2 st 1,5-reps-marklyft – här drar man först till knäna, sänker till botten igen och sedan görs ett vanligt lyft
  5. Om tid finns kvar: Raka marklyft, 2 set 20 reps med perfekt teknik, lätt vikt

Tisdag 12:e

Warm up 10 min

In teams of two, for 10 min:
Work your forward/backward roll, roll into box jump or jump into roll or roll into pistol

At 10:00:
AMQRAP (as many quality reps as possible)
3 skin the cat
5 Ring push up to 2 sec ring support
(1 person work, one rest)

At 20 min:
Use 12 min to each build up to today’s heavy double hang squat snatch with the same barbell

Onsdag 13:e

Warm up 10 min

Every 2 min for 10 min:
5 Squats + 5 HSPU

In teams of two:
Buyin:
100 hand release push-ups

AMRAP
10 cal Row
10 Push press
(One round each)

At 16 min, AMRAP ends and:
100 hand release push-ups
(for reps to count, one person must hang from rings/bar. If hanging is to hard, use bands or ring row hang)

Weightlifting

  1. Warm up
  2. Build up to a medium heavy jerk behind the neck
  3. Build up to todays max in 3 consecutive clean and jerk singles
  4. 5 x 5 Front squat

Torsdag 14:e

Warm up 10 min

Every 2 min for 10 min:
Squat clean and 3 split jerk
(Work on efficient takedowns between reps)

In teams of two, 4 rounds of:
2 min max time Partner handstand (support eachother)
1 min max reps Alternating deadlift (1 each all the time)
2 min max reps Partner Wall ball shots
1 min rest

Weightlifting

  1. Warm up
  2. Build up to a medium heavy snatch with pause at the knees
  3. Build up to today’s max snatch
  4. EMOM 9 min: 3 snatch pulls

Fredag 15:e

Warm up 10 min

Every 90 sec for 9 min:
3 Squats

10 min AMRAP:
20 T2b
30 DU

3 rounds of:
One set of max reps thrusters. When you fail to do a thruster, max reps of front squat (you cant drop the bar)
Rest 3 min

WODs v. 14

Måndag 4:e

Warm up 10 min

In 10 min, work up to todays max of the following complex:
2 squat cleans 2 power jerk

Every 2 minutes for 10 min:
3 muscle-up transition with 5-10 sec ring support at the top of each rep

EMOM 10 min
Odd: one set of toes to bar
Even: 30 sec bridge work
(Try to stay consistent with the amount of toes to bar throughout the workout)

Styrkelyft kl. 18.00, bänkpress

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. 4 superset; lätta 6:or + max antal armhävningar
  4. Hög rodd med stång/hantel/ringar 4×12

Tisdag 5:e

Warm up 10 min

Every 2 min for 10 min:
5 Squats + 5 strict pull-ups

EMOM 21 min:
Min 1: 4-8 Strict HSPU
Min 2: Max cal row
Min 3: Rest

Onsdag 6:e

Warm up 10 min

In 10 min:
Build up to today’s max squat snatch

In 10 min:
Build up to today’s max height of box clear jump over’s

In teams of two:
3 min to accumulate supported handstand time

At 3:30:
2 min to accumulate static partner row time

At 6:00:
3 min to accumulate active hang time

At 9:30:
2:30 to accumulate as much wheelbarrow distance as possible

Weightlifting

  1. Warm up
  2. Build up to a medium heavy snatch balance
  3. Build up to todays max in 3 consecutive snatch singles
  4. 6 x 3 Back squat

Tordag 7:e

Warm up 10 min

EMOM for 12 min:
Odd: 3 Squats
Even: 6-10 Pushups

In teams of two, complete 14-12-10-8-6:
Ring dips
Strict pull-ups/strict ring rows
Frontracked backwards KB lunges

Weightlifting

  1. Warm up
  2. Build up to a medium heavy clean and hang clean and jerk
  3. Build up to today’s max clean and jerk
  4. EMOM 9 min: 3 clean pulls

Fredag 8:e

Warm up 10 min

EMOM 10 min:
Even: 6-10 shoulder to OH (Focus on doing smooth transition between reps, weight is unimportant)
Odd: 30 DU

EMOM 10 min:
Odd: Muscle-up transition with box support
Even: 30 sec plank

In teams of two, AMRAP 12 min of:
8 Toes to bar / 12 KB swings
10 Bro burpees