WODs v.48

Måndag 28: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

 

Styrkelyft, Knäböj

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

Tisdag 29: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 8 min:
12 KB snatch
8 Burpees

 

Weightlifting

  1. Warm up
  2. Snatch liftoff with pause (drop bar)+Snatch
  3. Power snatch+Snatch
  4. 2×10 Back squats

Gymnastik

  1. EMOM 12 min, brygga med kompishjälp
  2. Teknik: Rope climbs
  3. Styrka, Cirkel:
    1. Shoot throughs
    2. Rullande pistols höger ben
    3. Rullande pistols vänster ben
    4. Wall climbs med planka
    5. Dips i ringar
    6. Bakåtrull med grenpress
  4. Stretch

Onsdag 30:e

Warm up 10 min

In 9 min:
Build up to todays max in hang squat clean and power jerk

EMOM 6 min:
4-8 strict HSPU, scale as needed

In teams of two: (cap 18 min or until class ends)
21-18-15-12-9-6-3
Squat clean
Ring dips/push-up/box dips, scale as needed
(scale number of reps so that you can make it within the time cap. Example: skip the first and last set set)

 

Styrkelyft, Bänkpress

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

Kettlebell

  1. Uppvärmning
  2. Teknik
  3. EMOM
  4. WOD

Torsdag 1:a

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. Power clean+Two front squats+Two jerks
  3. Choose three different weights to C&J
  4. 4×4 Clean pulls

Gymnastik

  1. EMOM 12 min, E: huvudstående, O: brygga
  2. Teknik: Handstående
  3. Styrka, EMOM 10, E: Jägarvila, O: 12 Upphopp med växlande ben
  4. Stretch

Fredag 2:a

Warm up 10 min

In 20 min
Deadlift 10-9-8-7-6-5-4-3-2-1-1-1
(Increase weight as reps decrease)

3 rounds for time of:
9 T2b
15 Goblet squats
21 Push-ups

 

WODs v. 47

Måndag 21:a

Warm up 10 min

In 10 min: (in pairs)
6 sets of 3 OH squats

EMOM 8 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

21-15-9
Ring dips/box dips/Push-up
Box jumps
Double-unders (x3)

Styrkelyft, Bänkpress

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

Tisdag 22:a

Warm up 10 min

EMOM for 14 min:
E: 3 tng clean and jerks
O: 4-8 toes to bar OR pull-ups/ring row(x2)

18-12-6
Handrelease burpees
One arm KB swings
KB lunges (same KB)

Weightlifting

  1. Warm up
  2. High hang snatch
  3. Snatch+Two OH’s
  4. 4×4 Snatch pulls

Gymnastik

  1. EMOM 16 min, Handstående
  2. Teknik: Framåtvolt
  3. Styrka, Cirkel:
    1. Push-ups i ringar m. låda
    2. Grensit i paralettes
    3. Planka med axelpress
    4. Beat swings m. greppbyte
    5. Arch hold
    6. Front lever i ringar
  4. Stretch

Onsdag 23:e

Warm up 10 min

On a running clock:

00:00-04:00
15-20 power clean and push jerk

04:00-08:00
AMRAP
8 burpees over bar
8 alternating one arm kb swings

08:00-12:00
15-20 clusters/power clusters

12:00-16:00
AMRAP
8 push-ups
12 sit-ups

16:00-20:00
15-20 hang clean and shoulder to OH

20:00-30:00
AMRAP
21 deadlifts
15 wallballs
9 toes to bar

(Use the same weight for the entire workout)

Styrkelyft, Marklyft

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

Kettlebell

  1. Uppvärmning
  2. Teknik
  3. EMOM
  4. WOD

Torsdag 24:e

Warm up 10 min

EMOM 12 min
Even: 4-8 strict hanging leg raises
Odd: 4-8 strict HSPU or DB press

7 rounds of (cap at end of class):
12 burpees over bar
9 Front squats
6 OH Squat

Weightlifting

  1. Warm up
  2. Clean+Hang power clean+Front squat
  3. Build up to today’s max in two jerks
  4. 5×1 Clean liftoff with 3sec. pause (drop bar)+Clean pull

Gymnastik

  1. EMOM 16 min, brygga med kompis
  2. Teknik: Handvolt
  3. Styrka, EMOM 16, E: L-sit i ringar, O: Hollow hold med sit-up + ev. vikt
  4. Stretch

Fredag 25:e

Warm up 10 min

In teams of two:
For time:
50 Air Squat
60 Box Jump
60 Dips
50 Pullups
100 Lunges
30 Pushups

Rest 1 min, then,

150 Wallballs for time, at the start of each minute, do 2 burpees each

WODs v.46

Måndag 14:e

Warm up 10 min

In 10 min
Build to your daily 2RM Thruster

EMOM 8 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

AMRAP 10 min
5 Ring dips/Push-ups
10 Power cleans
15 Get ups over the bar

 

Styrkelyft, Marklyft

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

Tisdag 15:e

Warm up 10 min

On a running clock:

00:00-08:00
6-10 sets of 2 power cleans

08:00-16:00
6-10 sets of 2 squat cleans

AMRAP 10 min
6 Pull-ups/ring rows
9 Toes to bar/toes to rings
12 Air squats/pistols
(5 hand release burpees every minute starting at 0:00)

 

Weightlifting

  1. Warm up
  2. Power jerk+Front squat+Jerk
  3. 4×1 Consecutive clean and jerk
  4. 2×10 Front squats

Gymnastik

  1. EMOM 12 min, brygga med kompishjälp
  2. Teknik: MU-svingar
  3. Styrka, Cirkel:
    1. Push-ups i ringar m. låda
    2. Grensit i paralettes
    3. Planka med axelpress
    4. Beat swings m. greppbyte
    5. Arch hold
    6. Front lever i ringar
  4. Stretch

Onsdag 16:e

Warm up 10 min

EMOM 10 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

Fight gone bad
3 Rounds for total reps:
1 Minute Wall Balls
1 Minute Sumo Deadlift High-Pulls (35 / 25 kg)
1 Minute Box Jumps
1 Minute Push Press
1 Minute Row (1 Calorie = 1 Rep)
1 Minute Rest

Styrkelyft, Knäböj

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

Kettlebell

  1. Uppvärmning
  2. Teknik; clean and jerk
  3. EMOM 8 min: 6-12 swing+clean+jerk
  4. WOD, 6RFT
    1. 10 One arm OH-walking lunges
    2. 5 jerk
    3. 5 G20H

Torsdag 17:e

Warm up 10 min

On a running clock:

00:00-07:00
Build to your daily max in high hang snatch

08:00-16:00
EMOM 3-6 Snatch balance (start from ground)

AMRAP 5 min
16 back squats (start from ground)
5 HSPU
8 back squats
5 HSPU

Rest 2 min

AMRAP 5 min
16 front squats
5 Pull-ups
8 front squats
5 Pull-ups

 

Weightlifting

  1. Warm up
  2. Daily max snatch balance+OH’s
  3. Build up to today’s max Power snatch
  4. Snatch liftoff with 3sec.pause (drop bar)+Snatch pull

Gymnastik

  1. EMOM 16 min, handstående
  2. Teknik: Front roll i ringar
  3. Styrka, EMOM 12, E: Beat swing 15st, O: Eccentric pull-up
  4. Stretch

Fredag 18:e

Warm up 10 min

EMOM 12 min
Even: 4-8 strict hanging leg raises
Odd: 4-8 strict ring dips or pushups

In teams of two:
AMRAP 18 min
Row or AB 50/40 cal* (*Male/female)
80 KB snatch/swings
100 Push-ups
200 DU (scale amount if necessary)
40 deadlifts
80 partner facing burpees over partner
(both teammates may work at the same time on KB, push-ups, DU. Deadlifts should be heavy and may be performed as partner deadlifts)

 

WODs v. 45

Måndag 7:e

Warm up 10 min

On a running clock:
00:00-10:00
8-10 sets of 1 power snatch and 1 hang snatch

10:00-18:00
6 sets of 3 snatch grip deadlifts

”Slaying the dragon”
Queue Through The Fire And Flames by Dragonforce and perform as many reps as possible for its duration (7:18) of:
8 Thrusters (42,5 / 30 kg)
8 Chest to bar
8 Snatches (42,5 / 30 kg)
8 Bar facing burpees over bar

 

Styrkelyft, Knäböj

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

Tisdag 8:e

Warm up 10 min

On a running clock:
00:00-9:00
Build to your daily max in the following complex:
Clean-low hang clean-jerk

10:00-18:00
EMOM
1 low hang clean- jerk at 80-90% of your daily max

AMRAP 8 min
25 DU
8 HSPU
4 OH lunges

 

Weightlifting

  1. Warm up
  2. Power clean+Two jerks
  3. Build up to today’s max clean
  4. 4×4 Cleanpull

Gymnastik

  1. EMOM 12 min, handstående
  2. Teknik: Bakåtvolt
  3. Styrka, EMOM 16 min, E: axeldrag i rigg 10-15st, O: 12 breda push-ups i ringar 4-8st
  4. Stretch

Onsdag 9:e

Warm up 10 min

EMOM 9 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

For time:
500m row/run/AB/Ski-erg
20 Toes to bar
30 Squat clean
40 Target burpees
40 Pistols/backward lunges with a kettlebell
30 Squat clean
20 Toes to bar
500m row/run/AB/Ski-erg
(20 min time cap)

 

Styrkelyft, Bänkpress

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

Torsdag 10:e

Warm up 10 min

EMOM 8 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

In 10 min
5 sets of 5 back squats

”16.3”
AMRAP 7 min
10 power snatches
3 bar muscle-ups/chest to bar/pull-ups/jumping chest to bar pull-ups

 

Weightlifting

  1. Warm up
  2. Snatch+Pause (below the knee) hang snatch
  3. B) Snatch 10×1 at a medium heavy weight
  4. C) 4×4 Snatch grip deadlifts

Gymnastik

  1. EMOM 12 min, 2-4 brytningar
  2. Teknik: Muscle up-transistions
  3. Styrka, EMOM 10, E: L-sit i ringar, O: Svingar mot C2B
  4. Tabata 8 min, hollow och arch hold
  5. Stretch

Fredag 11:e

Warm up 10 min

On a running clock:
00:00-07:00
EMOM 4-8 Strict banded pull-ups/pull-ups/weighted pull-ups

07:00-14:00
EMOM 4-8 Strict half HSPU/HSPU/deficit HSPU

AMRAP for 9 min
15 Wallballs
15 Burpee boxjumps

At 10:00
AMRAP 2 min
Push-ups