Monthly Archives: januari 2017

WODs v.5

Måndag 30:e

Warm up 10 min

In 10 min
5 sets of 8-10 Front squats

EMOM 8 min
Work on weakness: DU/skill based gymnastics (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 (12 min time cap)
90 DU
70 Wallballs
50 Situps
30 KB snatch
10 HSPU

 

Styrkelyft, Knäböj

  1. Uppvärmning
  2. 5x4rep @80-85%
  3. Kompletteringsset
  4. Final

Tisdag 31:a

Warm up 10 min

EMOM 10 min
Build to a daily max in close grip split snatch

”Twilight of the Thunder Dwarf”
Buy in: 100 Push-ups, then;
6 rounds for time of:
12 burpees over bar
1 deadlift (220/140 kg)

(Except for the push-ups, you are allowed to work only during the first 30 sec of each minute. Eg. You finish push-ups at 7:43 and your first window of working on the 6 rounds begins. It ends at 8:13. Your next window of work starts 8:43 and ends 9:13 etc. And of course, scale the deadlifts. This workout is dedicated to coach Niklas Björk, hence the weight)

 

Weightlifting

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

Gymnastik

  1. EMOM 12 min, E: 5st hollow-neutral+5st arch-neutral, O: Handstående
  2. Teknik: Rondat
    1. Hjulning på linje
    2. Rondat med tryck till liggande på mage
    3. Hjulning till jämfota
  3. Styrka:, EMOM 12 min, E: Eccentric pull ups, O: Situps med viktplatta (start i hollow)
  4. Stretch

Mobility

  1. Balans, core och partnerstretch

Onsdag 1:a

Warm up 10 min

In teams of two
AMRAP 40 min
Max cal row/AB

Buy in:
40 Pullups
10 C&J 40/30
40 Pistols or Airsquats
10 C&J
40 Dips
10 C&J
40 KB-Swing 32/24
10 C&J
40 Back Squats
10 C&J
40 Box jumps
10 C&J
40 Burpees over buddy

 

Styrkelyft, Bänkpress

  1. Uppvärmning
  2. 5x4rep @80-85%
  3. Kompletteringsset
  4. Final

Torsdag 2:a

Warm up 10 min

EMOM 8 min
Work on weakness: DU/skill based gymnastics (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)

With a running clock:
00:00- 10:00: daily max in squat clean

10:00-15:00
Do 3-4 sets of 2 squat clean @70-80% of your daily max

”16.3”
10 power snatches (35/25 kg)
3 bar muscle-ups/chest to bar/jumping chest to bar

 

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 12 min, Brygga med hjälp
  2. Teknik: Muscle up
    1. Transitions m band i ringar
    2. Svingar i ringar/räcke
    3. Muscle up med pass
  3. Styrka, Cirkel;
    1. L-sit i paralettes/på lådor
    2. Push ups i ringar
    3. Statisk front lever i ringar
    4. Gunga i hollow hold
    5. Gunga i arch hold
    6. Grodhopp
  4. Stretch

Mobility

  1. Axlar och bröstrygg

Fredag 3:e

Warm up 10 min

EMOM 12 min
E: 4-8 strict pull-ups
O: 4-8 strict HSPU

4 rounds of
AMRAP 3 min
12/15 cal row/AB
20 Lunges anyhow
15 DL
10 TTB
5 S2OH
Rest 1 min
(Start every round where you ended the last)

 

WODs v.4

Måndag 23:e

Warm up 10 min

In 15 minutes
Build to todays heavy
Clean+hang clean+front squat+2 jerks

AMRAP 12 min
4 KB snatches
8 Pull-ups
16 DU

 

Styrkelyft, Bänkpress

  1. Uppvärmning
  2. 4x6rep @75-80%
  3. Kompletteringsset
  4. Final

Tisdag 24:e

Warm up 10 min

In teams of two:
3 rounds of
100 cal row/AB
30 clean and jerk
150 wallballs

(Time cap 40 min. Scale amount of cal/wallballs to meet the time cap)

 

Weightlifting

  1. Warm up
  2. 5×2+1 Clean Pull+Power clean
  3. 6×1 Clean & Jerk
  4. 4×3 Overhead Squat

Gymnastik

  1. EMOM 12 min, E: MU-transitions m. band, ringar, O: 2 st hjulning till jämfota (mot rondat)
  2. Teknik: Handvolt
    1. Sparka upp hårt mot kompis
    2. Axelstuds på satsbräda mot vägg
    3. Sparka upp i handstående och falla över i brygga/handvolt med pass
  3. Styrka:, EMOM 12 min, E: Jägarvila, O: 12 st upphopp
  4. Stretch

Mobility

  1. Axlar/bröstrygg

Onsdag 25:e

Warm up 10 min

EMOM 8 min
Work on weakness: DU/skill based gymnastics (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
8-12×2 snatch

”Elizabeth”
21-15-9
Squat clean
Ring dips/push-ups

(Time cap 8 min, scale accordingly)

 

Styrkelyft, Marklyft

  1. Uppvärmning
  2. 4x6rep @75-80%
  3. Kompletteringsset
  4. Final

Torsdag 19:e

Warm up 10 min

EMOM 10 min
E: 4-8 strict pull-ups
O: 4-8 strict press

2 rounds of
AMRAP 2 min
10 deadlifts
10 HSPU
Rest 1 min
AMRAP 2 min
10 cal row/skierg
10 shoulder to overhead (1/2 DL weight)
Rest 1 min

 

Weightlifting

  1. Warm up
  2. 5×3 Hang snatch pull
  3. 6×1 Snatch
  4. 5×2 Front Squat

Gymnastik

  1. EMOM 12 min, E: Handstående, O: 3-6 kullerbyttor mot volt
  2. Teknik: Flickis
    1. Hoppa bakåt till hollow på matta
    2. Gå ned i brygga m. hjälp
    3. Flickis med pass
  3. Styrka, Cirkel;
    1. L-sit i ringar
    2. Breda push ups i ringar
    3. Axeldrag i rigg
    4. Hollow hold
    5. Arch hold
    6. Planka med axelpress
  4. Stretch

Mobility

  1. Höfter/Anklar

Fredag 26:e

Warm up 10 min

In 10 minutes
6×3 Front squats

EMOM 8 min
Work on weakness: DU/skill based gymnastics (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 for time
5 chest to bar/pull-ups
5m KB FR/left arm OH walking lunges
10 box jumps
5m KB FR/right arm OH walking lunges