WODs v.13

Måndag 27:e

WOD

Warm up 10 min

In 12 min
6-5-4-3-2-1 Clean and jerk
Increase weight each set

4 RFT
50 Lunges
40 KB-sving
30 Pushups
20 T2B
10 Get up BJ

 

Styrkelyft, bänkpress

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

Tisdag 28:e

WOD

Warm up 10 min

50 burpees

Difrannie
21-15-9
Deadlift (Change weights by yourself)
Thrusters
HSPU
Pullups

50-40-30-20-10
DU
Situps

1000m run

Time cap:40 min, scale accordingly!

 

Olympic weightlifting

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

Gymnastik

  • Flickis/bakåtvolt

Mobility

  • Shoulders and upper back

Onsdag 29:e

WOD

Warm up 10 min

EMOM 8 min
3 Back squats with 1 sec pause halfway down, in bottom and halfway up

EMOM 8 min
Hang snatch + power snatch + Overhead squat

AMRAP 15 min
15 WB
10 Pullups
5 burpee BJ

 

Time cap 20 min

Styrkelyft, marklyft

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

Torsdag 30:e

WOD

Warm up 10 min

EMOM 12 min
Even: 4-8 strict Pullups
Odd: 15-30 sec L-sit

In teams of 2
AmCap 20 min
P1 works 2 min
10 Burpees over Rower/bar
Row/AB for Cals until 2 min
P2 Rest
Change working athlete every other minute

Score is Cal

 

Weightlifting

  1. Warm up
  2. 6×1 Snatch
  3. Daily max OHs
  4. 4×4 Snatch Pull

Gymnastik

  • Handvolt/framåtvolt

Mobility

  • Hips and ankles

Fredag 31:a

WOD

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

E2MOM 14 min
5 frontsquat

15-12-9
KB Alternated GTOH
KB Boxovers
KB Swing

 

WODs v.12

Måndag 20:e

WOD

Warm up 10 min

EMOM 10 min
3 TNG snatches

In teams of two
AMRAP 20 min
8 power cleans
8 STOH
8 burpees over bar

P1 work one round while P2 work with active hang, then switch

 

Styrkelyft, marklyft

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

Tisdag 21:a

WOD

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

EMOM 10 min
1 power clean+2 front squat

AMRAP 4 min
10 wallballs
10 TTB
10 box jump

2 min rest

AMRAP 4 min
7 pullups
7 HSPU
7 heavy KB swings

 

Olympic weightlifting

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

Gymnastik

  • Handvolt/framåttvolt

Mobility

  • Hips and ankles

Onsdag 22:a

WOD

Warm up 10 min

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

In teams of two
500m row
40 Toes to bar
50 OHSq
60 Burpee box jump
60 Deadlift
50 DB snatch
40 Pullups
500m row

One person do the first row and the other person the last one

Time cap 20 min

 

Styrkelyft, knäböj

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

Torsdag 23:e

WOD

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

Every 2 minute for 12 min
4 heavy back squats

AMRAP 8 min
7 goblet squat (24/16)
7 KB box step up (24/16)
7 power snatch (40/30)

 

Weightlifting

  1. Warm up
  2. 5x(1+1) Clean+Hang clean
  3. 5x(1+2) Jerk with pause+Jerk
  4. 3×1 Clean and jerk

Gymnastik

  • Flickis/bakåtvolt

Mobility

  • Balance, core and partner stretch

Fredag 24:e

WOD

Warm up 10 min

Open 17.5

If you are doing the open tomorrow rest today.

WODs v.11

Måndag 13:e

WOD

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

EMOM 12 min
1 power clean+2 jerks

AMRAP 10 min
5 deadlift
10 lunges anyhow
15 wallballs

 

Styrkelyft, knäböj

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

Tisdag 14:e

WOD

Warm up 10 min

EMOM 10 min
E: 4-8 st strict HSPU
O: 10-30 s L-sit

In teams of two, share anyhow:
50 pullups
15 power cleans (52,5/35kg)
50 situps
15 power cleans
50 wallballs
15 power cleans
50 box jump
15 power cleans
50 HSPU
15 power cleans

Time cap: 20 min. If you are done before time cap – burpees over buddy!

 

Olympic weightlifting

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

Gymnastik

  • Flickis/bakåtvolt

Mobility

  • Balance, core and partner stretch

Onsdag 15:e

WOD

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

EMOM 8 min
3 front squat with a 3 sec pause in bottom

3 rounds for time
10 OHS
10 ring dips

1 min rest

3 rounds for time
10 Pushups
10 DB/KB snatch

 

Styrkelyft, bänkpress

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

Torsdag 16:e

WOD

Warm up 10 min

EMOM 10 min
1 high hang snatch+1 snatch(squat or power)

AMRAP 10 min
12/9 cal row
10 TTB
15 front racked KB squat

2 min rest

AMRAP 10 min
5 DB thrusters
10 KB swing
15 KB facing burpees

 

Weightlifting

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

Gymnastik

  • Handvolt/framåtvolt

Mobility

  • Shoulders and upper back

Fredag 17:e

WOD

Warm up 10 min

Open 17.4

If you are doing the open tomorrow rest today.

WODs v.10

Måndag 6:e

WOD

Warm up 10 min

EMOM 10min
E: 4-8 strict pullups/jumping pullups or ringrow
O: 5-10 pushups/dips (focus on technique and control on the way down)

For time (timecap: end of class)
50 Wallballs
25 situps
7 PC
40 Wallballs
20 situps
7 PC
30 Wallballs
15 situps
7 PC
20 Wallballs
10 situps
7 PC
10 Wallballs
5 situps
7 PC

 

Styrkelyft, bänkpress

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

Tisdag 7:e

WOD

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

In 10 min:
5 sets of 10 reps back/frontsquats

AMRAP 10 min
3-6-9-12….
Burpee box jumps
KB thrusters

 

Olympic weightlifting

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

Gymnastik

  • Handvolt/Framåtvolt

Mobility

  • Shoulders and upper back

Onsdag 8:e

WOD

Warm up 10 min

In 12 min
Build up to a daily max in power snatch

AMRAP 20 min
In teams of two
12/9 cal row
9 box jump overs
6 hang power clean

One athlete complete 1 full round before switching

 

Styrkelyft, Marklyft

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

Torsdag 9:e

WOD

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

In 12 min
Perform 4-6 sets of 3 power or squat cleans

AMRAP 4 min
8 STOH
8 Bar facing burpees

2 min rest

AMRAP 4 min
8 HSPU
8 TTB

 

Weightlifting

  1. Warm up
  2.  5×1 Snatch
  3. 5×(1+1) Snatch Pull+Low hang snatch
  4. 4x(1+1) Snatch Balance+OHS’s

Gymnastik

  • Flickis/Bakåtvolt

Mobility

  • Hips and ankles

Fredag 10:e

WOD

Warm up 10 min

Open 17.3

If you are doing the open tomorrow rest today.