WODs v.52

Måndag 26:e

Warm up 10 min

E2min i 12 min
3 Front squats

EMOM 12 min
Work on weakness: Double-unders/kipping gymnastics/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 8 min
30 KB swings
25 Wallballs
20 Power cleans

Tisdag 27:e

Warm up 10 min

On a running clock:

00:00-08:00
6-10 sets of 3 tng push jerks
(start from the ground)

08:00-16:00
6-10 sets of 3 tng split jerks
(start from the ground)

2 min AMRAP
DU
10 min AMRAP
8 Box jumps
8 Weighted Lunges anyhow
8 Burpee over bar
8 Weighted Lunges anyhow
2 min AMRAP
DU
(No resting between the different AMRAPs)

Onsdag 28:e

Warm up 10 min

”Death by dragons”
2:00 min to complete:
2 rounds of
6 deadlifts
5 toes to bar
4 front squats

If you complete two rounds you have 1:57 to complete the next two. If you complete those rounds you have 1:54 for the next two and so on.

If you fail to complete two rounds in a time period this workout becomes a AMRAP. Time cap 40 min.

Torsdag 29:e

Warm up 10 min

EMOM 8 min
Work on weakness: Double-unders/kipping gymnastics/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)

Every 2 min for 16 min
1 snatch
2 hang snatch
3 pull-ups/chest to bar/bar muscle-ups

At 18:00:
AMRAP 4 min:
8 push-ups
12 air squats

 

Weightlifting

  1. Warm up
  2. Hang clean+Pause jerk
  3. Build up to today’s max C&J
  4. 5×1 Clean liftoff with 3sec.pause (drop bar)+Clean pull

Fredag 30:e

Warm up 10 min

EMOM 10 min
Even: 4-8 strict hanging leg raises
Odd: 4-8 strict HSPU or DB press

For time (cap 25 min)
1500m row
75 thrusters (20/15 kg)
45 KB swings (24/16 kg)
then,
21-15-9
Burpees over bar
Hang squat clean (40/25 kg)

 

WODs v.51

Måndag 19:e

Warm up 10 min

On a running clock:

00:00-06:00
6-10 sets of 2 power snatches

06:00-12:00
6-10 sets of 2 squat snatches

EMOM 12 min
Work on weakness: Double-unders/kipping gymnastics/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)

7 min AMRAP
1-2-3-4-5-6..
Burpees
Wallballs

 

Styrkelyft, Knäböj

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

Tisdag 20:e

Warm up 10 min

”Holy Hundreds”
In teams of two, for time
100 DU
100 KB-swings (24/16)
100 Box jumps
100 Pullups/Ring row
100 Forward lunges
100 Thrusters (40/30)
100 T2B/Knee raises
100 Pushups
100 Hang Power clean (40/30)
100 Burpees

Time cap 45 min. If you finish before Time Cap:
AMRAP Sibling-WB-situps

 

Weightlifting

  1. Warm up
  2. High hang snatch
  3. Snatch 10×1 at medium heavy weight
  4. 4×4 OH’s

Onsdag 21:a

Warm up 10 min

EMOM 12 min
Even: 4-8 sitting leg lifts/L-sit lifts
Odd: 4-8 strict pull-ups

In teams of two
4 min AMRAP
10 hang snatches
10 burpee box jumps
1 min rest

4 min AMRAP
10 hang snatches
10 HSPU
1 min rest

4 min AMRAP
10 hang snatches
10 shoulder to overhead
1 min rest

4 min AMRAP
10 hang snatches
10 goblet squats
(Optional: Increase weight on the snatches each AMRAP)

 

Styrkelyft, Bänkpress

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

Torsdag 22:a

Warm up 10 min

On a running clock
00:00-10:00
Build to todays 3RM jerk anyhow (starting from ground)

10:00-18:00
EMOM 3-6 push press

4 rounds of:
Max unbroken Clusters
16 pistols/backward lunges (optional with KB)
15-30 Wallballs

Each round is 3 minutes. If you are done before time cap, rest until next round.

 

Weightlifting

  1. Warm up
  2. Clean pull+Clean+Jerk
  3. Build up to today’s max Power clean+Clean
  4. 4×4 Paused front squats

Fredag 23:e

Warm up 10 min

In 12 min
6-8×10 Backward weighted lunges anyhow

EMOM 6 min
Work on weakness: Double-unders/kipping gymnastics/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)

5 rounds
1 min max cal AB/row
1:30 rest

 

WODs v.50

Måndag 12:e

Warm up 10 min

EMOM 14 min
E: 4-8 tng Power snatch
O: 5-15 toes to bar/hanging leg raises

EMOM 8 min
Work on weakness: Double-unders/kipping gymnastics/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
9 Deadlifts
12 Hand release push-ups
15 Box jumps

Styrkelyft, Bänkpress

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

Tisdag 13:e

Warm up 10 min

Luciafirande med 12 days to Christmas

1 – Snatch (40/30)
2 – HSPU/Armhävningar
3 – Ring dips/dips mot låda
4 – Pistols (2 per ben)/Airsquats
5 – T2B/LR
6 – C&J (40/30)
7 – Hand release burpee boxjump
8 – STOH (40/30)
9 –PU/Ringrodd
10 – WB (10/6)
11 – KB-snatch/KB-sving (24/16)
12 – Thrusters (40/30)

Weightlifting

  1. Warm up
  2. Power clean+Two push press
  3. Build up to today’s max C&J
  4. 4×4 Clean pulls

Gymnastik, terminsavslutning!

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

Onsdag 14:e

Warm up 10 min

EMOM 12 min
E: 4-8 Strict HSPU/DB press
O: 4-8 Strict pull-ups/ring row

In teams of two:
6 min AMRAP
15/12 cal AB
Max goblet squats
1 min rest

6 min AMRAP
15/12 cal row
Max box jumps
1 min rest

6 min AMRAP
20-100 DU
Max DB snatch/ground to OH

(One person completes the AB/row/DU while the other max out reps of the other exercise, then switch)

Styrkelyft, Marklyft

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

Kettlebell

  1. Uppvärmning
  2. Teknik
  3. Styrka
  4. WOD
  5. Avslut

Torsdag 15:e

Warm up 10 min

EMOM 12 min
Work on weakness: Double-unders/kipping gymnastics/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 12 min
Front squat 5-5-4-4-3-3-3

8 min EMOM
E: 12-20 unbroken shoulder to overhead
O: 8-20 unbroken ring rows

Weightlifting

  1. Warm up
  2. Three position snatch
  3. Build up to today’s max snatch
  4. 4×4 Snatch grip deadlifts

Fredag 16:e

Warm up 10 min

4 min
35 toes to bar
5-50 DU
Amrap squat clean
rest 1 min
4 min
28 toes to bar
5-50 DU
Amrap squat cleans
1 min rest
4 min
20 toes to bar
5-50 DU
Amrap squat cleans

rest 3 min
4 min
35 burpees over bar
5-50 DU
Amrap power snatch
rest 1 min
4 min
28 burpees over bar
5-50 DU
Amrap power snatch
rest 1 min
4 min
20 burpees over bar
5-50 DU
Amrap power snatch
(Optional: increase weight on the bar for each round of the two separate ladders)

WODs v.49

Måndag 5:e

Warm up 10 min

In teams of two:
EMOM 12 min
E: 4 front squats (start from ground)
O: 5-15 toes to bar/hanging leg raises

EMOM 8 min
Work on weakness: Double-unders/kipping gymnastics/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 HSPU
10 backward OH/FR lunges
15 deadlifts

Styrkelyft, Marklyft

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

Tisdag 6:e

Warm up 10 min

Every 2 min for 16 min
1 snatch+2 clusters+3 hang cleans+4 S2OH+10 burpees over bar

8 min AMRAP
20 KB snatches/swings
30 DU
40 Goblet squats
rest 2 min
5 min AMRAP
12 KB snatches/swings
18 DU
24 Goblet squats

Weightlifting

  1. Warm up
  2. Two cleans+Pause jerk
  3. 4×1 Consecutive clean and jerks
  4. 4×4 Jerk drive

Gymnastik

  1. EMOM 12 min, 2-4 brytningar
  2. Teknik: MU-transitions
  3. Styrka, EMOM 10 min, E: L-sit i ringar, O: Svingar med greppbyte 10st
  4. Tabata 8 min, Hollow och arch hold
  5. Stretch

Onsdag 7:e

Warm up 10 min

EMOM 12 min
E: 4-8 Strict HSPU/DB press
O: 4-8 Strict pull-ups/ring row

2 rounds of:
4 min AMRAP
15 burpee box jump overs
15 toes to bar
rest 1 min
4 min AMRAP
15 cal row/AB
15 ring dips/push-ups
rest 1 min

Styrkelyft, Knäböj

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

Kettlebell

  1. Uppvärmning
  2. Teknik: Swing/Soft Swing
  3. 10 min EMOM: Odd min- 8 Swing (high intensity) Even min- 16 Soft Swing (low intensity)
  4. 6 min AMRAP: 10 KB Thruster (high intensity) 10 Soft Swing (recovery)
  5. 1 minute rest
  6. 2 min AMRAP: Two arm KB Swing (grip training).

Torsdag 8:e

Warm up 10 min

EMOM 8 min
Work on weakness: Double-unders/kipping gymnastics/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
8-10 sets of 1 power snatch and 1 hang snatch

5 rounds for time of
20 Pull-ups
15 Push-ups
10 FR KB box step-ups
(Cap 14 min)

Weightlifting

  1. Warm up
  2. Daily max snatch balance
  3. Snatch+Hang snatch+OH’s
  4. 4×4 Snatch pulls

Gymnastik

  1. EMOM 12 min, Handstående
  2. Teknik: Bakåtvolt
  3. Styrka, EMOM 12, E: Axeldrag i rigg 10-15st, O: 12 Breda push-ups i ringar 4-8st
  4. Stretch

Fredag 9:e

Warm up 10 min

7 rounds of:
50 sec max cal row
50 sec max clean and jerk
50 sec max burpee box jumps
50 sec max wallballs
2 min rest
(10 sec transition time on each exercise)