WODs v.35

Måndag 29:e

Warm up 10 min

Every 2 min for 10 min
5 Front squats

12 min AMRAP
Buyin: 50 HSPU
15 OH squat
15 pull-ups

Styrkelyft, knäböj

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset

Tisdag 30:e

Warm up 10 min

E3M for 15 min
6 pull-ups kip/pull-ups/chest to bar
9 toes to bar
12 air squats/goblet squats/pistols

21-15-9
HSPU
Squat clean
then,
30 burpees over bar

Weightlifting

  1. Warm up
  2. Power clean + drop split jerk
  3. Build up to todays max clean and jerk
  4. 4×4 Front squats

Onsdag 31:a

Warm up 10 min

EMOM 10 min
3 tng snatches

”13.4”
7 min AMRAP
3-6-9-12…
Clean and jerk
Toes to bar

Styrkelyft, bänkpress

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset

Torsdag 1:a

Warm up 10 min

EMOM 10 min
4-8 strict ring row/pull-ups/chest to bar

8 min AMRAP
10 Hang clean
10 Burpee boxjumps

At 8:00:
2 min AMRAP
Thrusters (use a low weight you can keep a high pace with)

Weightlifting

  1. Warm up
  2. High hang snatch
  3. Build up to today’s max snatch
  4. 4×3 floating snatch pulls

Fredag 2:a

Warm up 10 min

In 14 min
8 sets of 4 front squats
(Use the first three sets as warm-up)

21-15-9
Pull-ups
Box jumps
Double-unders (x3)

WODs v.34

Måndag 22:a

Warm up 10 min

For time (cap 10 min):
50 strict ring row/pull-ups/weighed pull-ups

“11.2”
15 min AMRAP
9 Deadlifts
12 HR push-ups
15 Box jumps

Styrkelyft, bänkpress

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset

Tisdag 23:e

Warm up 10 min

In 12 min
6 sets of 3 Front squats

“Helen”
3 rounds of
400m run
21 KB swings
12 pull-ups

Weightlifting

  1. Warm up
  2. 3 floating pulls + power snatch
  3. Build up to your daily max snatch
  4. 4×3 Snatch pulls

Onsdag 24:e

Warm up 10 min

4 Rounds of
2 min max half HSPU/HSPU/deficit HSPU
2 min max cal row
2 min max knee raises/straight leg raises/toes to bar*
2 min max DU/pistols/rope climbs (whichever you need to work most on)

Styrkelyft, marklyft

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset

Torsdag 25:e

Warm up 10 min

In 12 min
Build up to todays max in the following clean + hang clean + jerk

Dead hang for time,
when you drop:
10 min AMRAP
25 DU
8 HSPU

At 10:00
Dead hang for time
(Record both time for dead hang before and after and reps in the AMRAP)

Weightlifting

  1. Warm up
  2. Clean liftoff + floating clean + push jerk
  3. Build up to today’s max clean and jerk
  4. 4×4 Front squats

Fredag 26:e

Warm up 10 min

EMOM 12 min
Even: 1-3 box jump for height
Odd: 1 set of pull-ups

3 RFT:
21 Deadlift
6 barfacing burpees over bar
18 Front squat
6 barfacing burpees over bar
15 Clean
6 barfacing burpees over bar
12 Shoulder to OH
6 barfacing burpees over bar
9 Thruster
Rest 2 min

After the last 2 min rest, row 500m for time.

WODs v.33

Måndag 15:e

Warm up 10 min

In 12 min
Build up to todays max in a set of 5 thrusters, then perform 3 sets of 3 reps at that weight

For time:
100 DU
30 Deadlifts
80 DU
25 Pull-ups
60 DU
20 Deadlifts
40 DU
15 Pull-ups
20 DU
10 Deadlifts

Styrkelyft, marklyft

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset

Tisdag 16:e

Warm up 10 min

EMOM 10 min
4-8 strict Half HSPU/HSPU/deficit HSPU

10 rounds of
12 Broad jump (1,5 / 1 meter)
8 Toes to bar

Tyngdlyftning

  1. Uppvärmning/teknik
  2. Upptrappning i vikt
  3. Arbetsset

Onsdag 17:e

Warm up 10 min

In 8 min
Build up to todays max front squat
At 8:00:
Drop down to 80-90% and perform 2-3 reps every 2 min for 8 min

8 min AMRAP
40 Shoulder to overhead
20 OH squat
10 HSPU

Styrkelyft, knäböj

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset

Torsdag 18:e

Warm up 10 min

Every 2 min for 12
4-8 strict ring row/pull-ups/weighed pull-ups with a 2 sec pause at the top

Split the class into 2 teams and each team performs, in a conga line:
30/20 cal Assault bike
24/16 cal Row
12 clean and jerk
(you may use individual weights, but use a weight that can be split into two tng sets, at least to start with)

Tyngdlyftning

  1. Uppvärmning/teknik
  2. Upptrappning i vikt
  3. Arbetsset

Gymnastik

  1. Uppvärmning
  2. Brytning mot vägg med hjälp av viktplattor under fötter
  3. Handstående nedrullning
  4. Handstående mot blå matta/handstående med hård spark alt. handvolt från mark/höjd
  5. Hjulning mellan lådor/på linje

Fredag 19:e

Warm up 10 min

Every 30 sec for 15 min:
Perform 1 clean and jerk

9 min AMRAP
10 Burpee KB snatch
5 Strict pull-ups/ring row

At 10:00:
2 min of max goblet squats

WODs v. 32

Måndag 8:e

Warm up 10 min

Ev. 30 sec for 10 min:
One set of hanging knee raises/straight leg raises/toes to bar
(Pick a number of reps and aim to complete that number of reps every set)

In teams of two, 12 min AMRAP:
8 burpees over bar
5 power snatch

Tisdag 9:e

Warm up 10 min

Every 30 sec for 15 min:
Perform 1 clean and jerk

11 min AMRAP
9 KB-swing/snatch
7 Pull-ups/ring row
5 Ring dips/box dips/push-ups

Onsdag 10:e

Warm up 10 min

Emom 10 min:
1 set of half HSPU/HSPU/deficit HSPU

25 RFT:
1 Clean
3 Pull-ups
5 Wallballs

Tyngdlyftning 18.15, ryck och stöt

Tordag 11:e

Warm up 10 min

Every 2 min for 12 min
5 Front squats

21-15-9
Deadlift
Hand release burpees
(At the end of every SET, perform 25 double-unders)

Styrkelyft 18.15, bänkpress

Fredag 12:e

Warm up 10 min

For time (cap 10 min):
100 incline push-ups/push-ups/strict ring dips

3-6-9-15-21-27
Thrusters
Box jumps