Monthly Archives: februari 2017

WODs v.9

Måndag 27:e

Warm up 10 min

EMOM 10 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 minutes
4-6 set of 3 paused back squat

21-15-9
Wallballs
Power snatch

 

Styrkelyft, Marklyft

  1. Uppvärmning
  2. 7x1rep @90-95%
  3. Kompletteringsset
  4. Final

Tisdag 28:e

Warm up 10 min

EMOM 12 min:
1 power snatch+2 OHS

3 rounds for time:
10 power cleans
10 bar facing burpees

2 min rest

3 rounds for time:
10 thrusters
10 box jump

2 min rest

3 rounds for time:
10 front squat
10 bar facing burpees

 

Weightlifting

*Specialpass*
To prepare for the Open:
Barbell cycling snatch, clean and jerk, thrusters, squat cleans, shoulder to overhead etc

Gymnastik

  1. Handstand walk, tips och tricks

Mobility

  1. Höfter och anklar

Onsdag 1:a

Warm up 10 min

EMOM 10 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)

EMOM 10 min
1+2+1 power clean, front squat, push jerk

AMRAP 10 min
10 box jump over
10 push ups
10 pistols/20 air squats

 

Styrkelyft, Knäböj

  1. Uppvärmning
  2. 3x8rep @65-75%
  3. Kompletteringsset
  4. Final

Torsdag 2:a

Warm up 10 min

EMOM 12 min
E: L-sit 10-30 s
O: 4-8 st strict pull ups

AMRAP 18 min
4 HSPU
6 clusters
8 wall balls
10 TTB

 

Weightlifting

  1. Warm up
  2.  5×1+2 Power clean and jerk
  3. 5×3 Paused Push Press
  4. 5×5 Back Squat

Gymnastik

  1. Muscle ups

Mobility

  1. Balans, core och partnerstretch

Fredag 3:e

Warm up 10 min

Open 17.2

If you are doing the open tomorrow rest today.

WODs v.8

Måndag 20:e

Warm up 10 min

EMOM 12 min
1+1 Power snach + Squat snatch

AMRAP 20 min
8 TTB
10 OHS
12 Burpees over bar

 

Styrkelyft, Knäböj

  1. Uppvärmning
  2. 7x1rep @90-95%
  3. Kompletteringsset
  4. Final

Tisdag 21: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)

In 9 min
4-6 sets of 3 clean & jerks

3 rounds of:
AMRAP 4 min
3-3-6-6-9-9-12-12 osv.
Burpees
Wallballs
1 min rest

 

Weightlifting

*Specialpass*
To prepare for the Open:
Barbell cycling snatch, clean and jerk, thrusters, squat cleans, shoulder to overhead etc

Gymnastik

  1. EMOM 12 min, Brytningar
  2. Teknik: Muscle up
    1. Transistions med band i ringar
    2. Svingar i räcke/ringar
    3. Muscle up med pass
  3. Styrka:, Cirkel:
    1. Push up med press till hollow hold
    2. L-sit i paralettes/på lådor
    3. Statisk front lever i ringar
    4. Rullande pistols höger ben
    5. Rullande pistols vänster ben
    6. Wallclimbs med planka
  4. Stretch

Mobility

  1. Balans, core och partnerstretch

Onsdag 22:a

Warm up 10 min

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

AMRAP 8 min
5 KB thrusters
10 KB Snatch
15 KB front rack squats

2 min rest
3 rounds for time:
10 pull ups
15 box jumps

 

Styrkelyft, Bänkpress

  1. Uppvärmning
  2. 7x1rep @90-95%
  3. Kompletteringsset
  4. Final

Torsdag 23:e

Warm up 10 min

EMOM 10 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
6-8 sets of 5 light front squats

AMRAP 10 min
8 power cleans
8 TTB
8 burpees over bar

 

Weightlifting

  1. Warm up
  2.  5×2(1+2) Clean & Jerk
  3. 5×1+2 Clean Pull+hang clean pull
  4. 6×3 Muscle-snatch

Gymnastik

  1. EMOM 12 min, E: handstående, O: 2-4 kullerbyttor mot volt
  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: L-sit 20-30s O: 3-6 strikta leg raises
  4. Stretch

Mobility

  1. Axlar och bröstrygg

Fredag 24:e

Warm up 10 min

Open 17.1

If you are doing the open tomorrow rest today.