WODs v.18

Måndag 1:a

WOD

Warm up 10 min

1 min rest between every AMRAP

AMRAP 8 min
2-2-2-4-4-4 etc.
Push ups
Situps
Air squats

AMRAP 8 min
2-2-4-4 etc.
KB swings
KB deadlift

AMRAP 8 min
2-2-2-4-4-4 etc.
Wallballs
Box jumps
HSPU

AMRAP 8 min
2-2-4-4 etc.
Burpees
DB/KB Thrusters

 

Powerlifting, deadlift

  1. Warm up
  2. 3x8rep @65-75%
  3. Accessory work
  4. Bonus

Tisdag 2:a

WOD

Warm up 10 min

EMOM 10 min
E: 4-8 strict pullups
O: 4-8 strict HSPU

In 10 minutes
perform 4-6 set of 3 back squats with 3 sec pause in bottom

21-15-9
Box jumps
KB swings

1 min rest

9-15-21
TTB
Wallballs

 

Olympic weightlifting

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

Gymnastik

  • Handvolt/framåtvolt

Mobility

  • Lower body

Onsdag 3:e

WOD

Warm up 10 min

Every 90 sec 12 min
1 high hang snatch+1 snatch

21-18-15-12-9-6-3
Front squat(42,5/30)
Burpee over bar

Time cap 20 min

 

Powerlifting, squats

  1. Warm up
  2. 4x6rep 75-80%
  3. Accessory work
  4. Bonus

Torsdag 4:e

WOD

Warm up 10 min

In 10 minutes
Perform 4-6 set 1 power clean+2 jerks

In 8 minutes
Perform 3-5 set of 10 front squats

3 rounds of:
AMRAP 4 min
10 HSPU
20 DU
10 Ring dips
1 min rest

 

Weightlifting

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

Gymnastik

  • Flickis/bakåtvolt

Mobility

  • Upper body

Fredag 5:e

WOD

Warm up 10 min

EMOM 10 min
E: 15-30 sec L-sit
O: 4-8 strict ring dips

In teams of two:
AMRAP 20 min
400 m run
25 power cleans
25 pullups
25 OHSq

Run together, share anyhow

 

WODs v.17

Måndag 24:e

WOD

Warm up 10 min

EMOM 15 min
Min A: 4-8 Front Squats (start from floor)
Min B: 10-30 sec L-sit
Min C: 4-10 strict HSPU

Two Rounds of:
AMRAP 3 min
(use the same barbell)
15 deadlifts
9 power clean
3 power snatch
Rest 1 min

AMRAP 3 min
21 DU
15 KBS
9 KB thrusters
Rest 1 min

 

Powerlifting, squats

  1. Warm up
  2. 3x8rep @65-75%
  3. Accessory work
  4. Bonus

Tisdag 25:e

WOD

Warm up 10 min

Löpning 100-200-300…800 meter
24-21-18…3
Pull-ups
Gobletsquats
T2B

Time Cap 40 min

 

Olympic weightlifting

  1. Warm up
  2. Power clean+Two push press
  3. Build up to today’s max SqCl&J
  4. 4×4 Clean pulls

Gymnastik

  • Muscle up/TTB/kippade pull ups

Mobility

  • Upper body

Onsdag 26:e

WOD

Warm up 10 min

In 9 min
Deadlift 6-6-4-4-2-2-1

EMOM 7 min
3 Squat clean

3 RFT
25 Situps
20 alternated KB/DB-snatch
15 burpee boxjumps
10 HSPU
1min rest

Time cap 15 min

 

Powerlifting, bench press

  1. Warm up
  2. 3x8rep @65-75%
  3. Accessory work
  4. Bonus

Torsdag 27:e

WOD

Warm up 10 min

EMOM 10 min
E: 20-40 sec Hollow position
O: 4-8 Strict Pullups/C2B

Double Hammer
In teams of 2, share anyhow
5 RFT
10 Power clean (61/43)
20 Front squats
10 STOH
40 Pullups

Time cap 22 min

 

Weightlifting

  1. Warm up
  2. 2x High Hang Snatch
  3. Snatch pull+Power snatch
  4. 5×4 Back Squats

Gymnastik

  • Rondat och handstående/gång

Mobility

  • Lower body

Fredag 28: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

E2M 12 min
5 Back squats

21-15-9
Air squats
Hang power cleans
Burpees

 

WODs v.16

Måndag 17:e

WOD

Warm up 10 min

”Kelly”
5 Rounds for time of:
Run 400m
30 Box Jumps
30 Wall Balls

Time cap 40 min

 

Styrkelyft, bänkpress

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

Tisdag 18:e

WOD

Warm up 10 min

”Atletserien april”
In 10 min
Build up to your 1RM Clean

”2/3 Elizabeth”
21-15-9
Squat clean (2/3 av vikten på A)
Handrelease Pushups

Om tid över: Work on weakness

 

Olympic weightlifting

  1. Warm up
  2. 5×1+2 Clean & Jerk
  3. 4×3 Hang Clean Pull
  4. 5×3 Overhead Squats

Gymnastik

  • Rondat och handstående/gång

Mobility

  • Lower body

Onsdag 19:e

WOD

Warm up 10 min

EMOM 10 min
E: 4-8 strict pullups
O: 4-8 strict HSPU

AMRAP 20 min
In teams of two
8 squat cleans(42,5/30)
8 STOH
8 KB swings
8 box jump over
(One round each at a time)

 

Styrkelyft, marklyft

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

Torsdag 20: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 90 sec 12 min
5 front squat

Games 2008 DL/Burpee
5 rounds for time:
5 Deadlifts (125/85 kg)
10 Burpees
Time cap 8 min

 

Weightlifting

  1. Warm up
  2. 5×1 Snatch
  3. 5×(1+1) Snatch Pull+Low hang snatch
  4. 4×4 Front Squats

Gymnastik

  • Muscle up/TTB/kippade pull ups

Mobility

  • Upper body

Fredag 21:a

WOD

Warm up 10 min

In 12 minutes
Perform 4-6 sets of 3 squat cleans

For time:
12-9-6-3
OHSq(42,5/30)
TTB

3-6-9-12
Pullups
Pushups
Power cleans(52,5/35)

12-9-6-3
Front squat(42,5/30)
Bar facing burpees

Time cap: 20 min

 

WODs v.15

Måndag 10:e

WOD

Warm up 10 min

Every 2 minute 10 min
1 power clean+2 jerks

In 10 minutes
4-6 set of 3 front squat

Two rounds of:
AMRAP 4 min
5 pullups
10 pushups
15 wallballs
2 min rest

 

Styrkelyft, knäböj

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

Tisdag 11:e

WOD

Warm up 10 min

EMOM 10 min
E: 4-8 strict leg raises
O: 4-8 strict ring dips

In teams of two:
AMRAP 20 min
12/9 cal row/AB
6 Power clean(42,5/30)
6 Front squat(42,5/30)
(One round each at a time)

 

Olympic weightlifting

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

Gymnastik

  • Muscle up/TTB/kippade pull ups

Mobility

  • Upper body

Onsdag 12: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 minutes
4-6 set of 8 back squat

21-15-9
HSPU
Box jump overs

 

Styrkelyft, Knäböj

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

Torsdag 13:e

WOD

Warm up 10 min

Every 90 sec 12 min
1 snatch+2 OHSq

AMRAP 20 min
400 m run
10 pull ups
10 KB/DB snatch
10 deadlift

 

Weightlifting

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

Gymnastik

  • Rondat och handstående/gång

Mobility

  • Lower body

Fredag 14:e

WOD

Warm up 10 min

EMOM 18 min
A: 5 front squats
B: 4-10 strict ring row
C: 4-10 push-ups or ring push-ups

1vs1, 3 rounds each of 2 min AMRAP
20 Power clean
20 Wallballs
20 TTB
20 DB push press

(Complete one 2 min round each at a time. Continue where your last round ended)

 

WODs v.14

Måndag 3: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 minutes
5 sets of 5 reps backsquats

4 rounds for time (timecap 10min)
20 DU
15 Alt KBS-snatch
10 BJO

 

Styrkelyft, knäböj

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

Tisdag 4:e

WOD

Warm up 10 min

In 10 min
5-6 set of 2 Squat Cleans+Jerk

”Crush cancer 2014”
3 Rounds of
1min PowerCleans 40/30
1min burpees
1min KBS 24/16
1min STOH 40/30
1min DU
1min vila

 

Olympic weightlifting

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

Gymnastik

  • Rondat och handstående/gång

Mobility

  • Balance core and partner stretch

Onsdag 5:e

WOD

Warm up 10 min

For time (time cap 40 min):

3 Rounds of:
400m run
1-2-3 rounds of
10DL
10 STOH
10 FS

then,
20-15-10
situps
lunges anyhow

 

Styrkelyft, bänkpress

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

Torsdag 6:e

WOD

Warm up 10 min

In 10min
5-7 sets of 3 reps paused backsquats

EMOM 8min
1 Power snatch+1 snatch

Amrap 12min
12 pistols/airsquats
9 pushups
6 wallballs
3 squatsnatch

 

Weightlifting

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

Gymnastik

  • Muscle up/TTB/kippade pull ups

Mobility

  • Shoulders and upper back

Fredag 7:e

WOD

Warm up 10 min

EMOM 12 min
Even: 4-8 strict pull-ups
Odd: 4-8 strict ring dips or 15-30 sec ring support hold

12.5 meets 13.4
In teams of two:
14 min AMRAP
3-6-9-12…
Toes to bar
Clean and jerk (60/42.5)
Chest to bar
Thrusters (42.5/30)