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.

Startsida

ABOUT DESIGN INC

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OUR SERVICES INCLUDE

APP Development
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Brand Identity
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UI Design
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Consultancy
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System Integration
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Support
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OUR WORK

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.

 

WODs v.7

Måndag 13: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)

With a running clock:
00.00-05.00
3-5 sets of 3 power cleans

05.00-10.00
3-5 sets of 3 squat cleans

AMRAP 9 min
5 Pull ups
10 Push ups
15 Burpees

 

Styrkelyft, Bänkpress

  1. Uppvärmning
  2. 6x2rep @85-90%
  3. Kompletteringsset
  4. Final

Tisdag 14:e

Warm up 10 min

EMOM 12 min
Even: L-sit
Odd: Eccentric pull ups

In teams of two, perform lovingly:
2 rounds of:
AMRAP 4 min
8 partner front squats
8 synchronized burpees over bar
1 min rest

AMRAP 4 min
8 partner power cleans/deadlifts
8 syncronized TTB
1 min rest

<3

 

Weightlifting

  1. Warm up
  2. 5×1+2 Clean & Jerk
  3. 4×3 Hang Clean Pull
  4. 5×2 Snatch Balance

Gymnastik

  1. EMOM 12 min, E: 5st Hollow – neutral+5 st 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. Axlar och bröstrygg

Onsdag 15:e

Warm up 10 min

In 10 minutes
Perform 3-6 set of 8 front squat

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)

AMRAP 10 min
7 Ring dips
9 Deadlifts
11 Wallballs

 

Styrkelyft, Marklyft

  1. Uppvärmning
  2. 6x2rep @85-90%
  3. Kompletteringsset
  4. Final

Torsdag 16:e

Warm up 10 min

EMOM 8 min
2 snatches with a 3 second pause at knees and in bottom

For time:
30 Box Jumps
60 sec rest
30 Pull-ups
60 sec rest
30 KB Swings (24/16 kg)
60 sec rest
30 Front Squats (52,5/35 kg)
60 sec rest
30 T2B
60 sec rest
30 Push Press (52,5/35 kg)
60 sec rest
30 Deadlifts (52,5/35 kg)
60 sec rest
30 Burpees
60 sec rest
30 Double-unders

 

Weightlifting

  1. Warm up
  2. 5×1+1 Snatch Pull+Low Hang Snatch
  3. 5×3 Snatch Grip Deadlifts
  4. 4×4 Front Squat

Gymnastik

  1. EMOM 12 min, gå ned i brygga med hjälp/mjukis med hjälp
  2. Teknik: Muscle up
    1. Transitions med band i ringar
    2. Svingar i ringar/räcke
    3. Muscle uop med pass
  3. Styrka:, Cirkel:
    1. L-sit i paralettes/på lådor
    2. Pushups i ringar
    3. Statisk front lever i ringar
    4. Gunga i hollow hold
    5. Gunga i arch hold
    6. Grodhopp
  4. Stretch

Mobility

  1. Höfter och anklar

Fredag 17:e

Warm up 10 min

”Back to the future”
21-18
Thrusters (42,5/30kg)
Burpees over bar

then,
1/2 Individual event 4, regionals 2011
50 Pull-ups
50 Kettlebell swings (24 / 16 kg)
50 Double-unders
50 Overhead squats (42,5/30kg)
or
1/2 Individual event 4, regionals 2013
50 WB
50 CTB
50 OLS
50 DBSn (32/22kg)

then,
15-12
Snatch (42,5/30kg)
HR Push-ups

then,
Individual event 6, regionals 2013
100 DU
50 HSPU
40 TTB
30 STOH (72,5/45kg)
30 Lunges FR

then,
9-6-3
Thrusters (42,5/30kg)
Burpees over bar

(Scale reps and exercises in the ”time travels” to meet a 45 min time cap. You may perform the time travels in teams)

 

WODs v.6

Måndag 6:e

Warm up 10 min

EMOM 12 min
Even: 4-8 strict leg raises
Odd: 4-8 strict HSPU

3 rounds of:
AMRAP 5 min
4 C2B/pull ups
6 KB thrusters
8 TTB
10 KB box step up
1 min rest

 

Styrkelyft, Marklyft

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

Tisdag 7:e

Warm up 10 min

In 12 min:
Complete 6-8 set of 3 front squat with a 3 sec pause in bottom

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)

AMRAP 7 min
6 Hang clean
5 Front squat
4 Shoulder to OH

 

Weightlifting

  1. Warm up
  2. 6×1 Snatch
  3. 4×3 Snatch Pull
  4. 5×3 Front Squat

Gymnastik

  1. EMOM 12 min, Brytningar
  2. Teknik: Muscle up
    1. Transitions m band i ringar
    2. Svingar i ringar/räcke
    3. Muscle up med pass
  3. Styrka, Cirkel;
    1. Push up med till till hollow hold
    2. L-sit i paralettes/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. Höfter och anklar

Onsdag 8:e

Warm up 10 min

EMOM 10 min
1 clean+3 jerks

AMRAP 10 min
10 pull-ups
20 push-ups
30 sit-ups
40 squats

2 min rest

AMRAP 10 min
5 Power cleans
10 Toes to bar
15 Wallballs

 

Styrkelyft, Knäböj

  1. Uppvärmning
  2. 6x2rep @85-90%
  3. Kompletteringsset
  4. Final

Torsdag 9:e

Warm up 10 min

“The Seven”
7 rounds for time of
7 HSPU
7 thrusters (60/40kg)
7 knees-to-elbows
7 deadlifts(110/75kg)
7 burpees
7 KB-svingar(32/20kg)
7 pull-ups

Time cap 40 min

 

Weightlifting

  1. Warm up
  2. 5×1+2 Jerk balance+split jerk
  3. 5×3 Paused Push Press
  4. 4×5 Back Squat

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. Balans, core och partnerstretch

Fredag 10: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)

EMOM 10 min
1 power snatch+2 OHS

”Open 12.1”
Complete as many reps as possible in 7 minutes of target burpees (15 cm above max reach)