Monthly Archives: december 2016

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