WODs v.22

Måndag 28:e

WOD

Warm up 10 min

Memorial day

”Murph”
1600m run
then,
100 pull-ups
200 push-ups
300 air squats
(split as you like)
then,
1600m run

If you’ve got a 9/6 kg vest or body armor, wear it.
(Scale length of run and/or amount of reps proportionally to meet a time cap of 40 min)

 

Powerlifting, bench press

  1. Warm up
  2. 6x3rep 85-90%
  3. Accessory work
  4. Bonus

Tisdag 30:e

WOD

Warm up 10 min

In 10 min
3 sets of 4 and 3 sets of 3 front squats

EMOM 8 min
6-10 2xKB Jerk

3×3 minute rounds of
20 Box jumps
15 HSPU
Max wall ball shots in remaining time
(Rest 1 min between rounds, scale box jumps and HSPU to get at least 1 minute of wall ball shots)

 

Olympic weightlifting

  1. Warm up
  2. Power clean+Two jerks
  3. 4×4 Clean pulls
  4. 4×4 Overhead squats

Gymnastik

  • Handvolt/framåtvolt

Mobility

  • Upper body

Onsdag 31:a

WOD

Warm up 10 min

EMOM 12 min
E: 4-8 Strict HSPU/DB press
O: 4-8 Strict pull-ups/ring row

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

Powerlifting, deadlift

  1. Warm up
  2. 6x3rep 85-90%
  3. Accessory work
  4. Bonus

Olympic weightlifting

  1. Warm up
  2. Snatch+Pause (below the knee) hang snatch
  3. Snatch 10×1 at a medium heavy weight
  4. 4×4 Snatch grip deadlifts

Torsdag 1:a

WOD

Warm up 10 min

In 10 min
5 sets of 6 squats

EMOM 12 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/duration every minute)

”Unicorn Invasion”
Perform as many reps as possible for the duration of The Unicorn Invasion of Dundee by Gloryhammer (4:26):
3 Thrusterks (80/55 kg)
6 Lateral burpees over bar
9 TTB

 

Olympic weightlifting

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

Gymnastik

  • Flickis/bakåtvolt

Mobility

  • Lower body

Fredag 2:a

WOD

Warm up 10 min

In 10 min
5-8 sets of 4-6 tng squat clean

For time (cap 20 min):
25 pull-ups
50 deadlift (60 / 42,5 kg)
50 push-ups
50 box jumps
50 floor wipers/TTB/T2KB (60 / 42,5 kg)
50 one arm KB clean and press (16/12 kg)
25 pull-ups

 

WODs v.21

Måndag 22:a

WOD

Warm up 10 min

On a running clock:
00:00-10:00
6-10 sets of 2 clean and push jerks

10:00-20:00
5 sets of 6 back squats

AMRAP 12 min
6-12-18-24…
Pull-ups
After each round of pull-ups:
20 DU
10 Thrusters

 

Powerlifting, deadlift

  1. Warm up
  2. 5x4rep 80-85%
  3. Accessory work
  4. Bonus

Tisdag 23:e

WOD

Warm up 10 min

AMQRAP 12 min (As many quality rounds as possible)
4-8 strict pull-ups
4-8 strict HSPU
4-8 strict TTB

In teams of two:
3 RFT (Cap 20 min):
50/40 cal row
50 Deadlifts
50 Push-ups
(Share reps anyhow)

 

Olympic weightlifting

  1. Warm up
  2. 5×2+2 Snatch pull+Power snatch
  3. 6×1 Snatch
  4. 4×3 Snatch Balance

Gymnastik

  • Flickis/bakåtvolt

Mobility

  • Lower body

Onsdag 24:e

WOD

Warm up 10 min

In 10 min
5 sets of 5 squats

EMOM 12 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/duration every minute)

21-15-9 (Cap 6 min)
Dumbbell snatch
Ring dips/Push-ups

At 07:00
90 sec max Wallballs

Powerlifting, squat

  1. Warm up
  2. 6x3rep 85-90%
  3. Accessory work
  4. Bonus

Olympic weightlifting

  1. Warm up
  2. 5×2+2 Clean pull+hang power clean
  3. 6×2 Clean
  4. 4×3 Clean pulls

Torsdag 25:e

WOD

Warm up 10 min

In 14 min
10-14 sets of 1 Power snatch+1 Squat snatch

AMRAP 20 min
8 backward overhead lunge (42,5/30kg)
8 bar facing burpees over bar
8 backward overhead lunges
8 chest-to-bar pull-ups

 

Olympic weightlifting

  1. Warm up
  2. 5×1+2 Jerk balance+split jerk
  3. 5×2 Power clean and Jerk
  4. 4×3+3 Front squat+Push Press

Gymnastik

  • Handvolt/framåtvolt

Mobility

  • Lower body

Fredag 26:e

WOD

Warm up 10 min

Every 90 sec for 9 min
4 Front squats from the ground

Every 5 min for 25 min:
400m run
20-40 KB swings
10-30 TTB
(Scale the amount of kb swings and toes to bar to get at least 1 min rest until your next round. Score is total rest time)

WODs v.20

Måndag 15:e

WOD

Warm up 10 min

AMQRAP 12 min (As many quality rounds as possible)
4-8 strict pull-ups
4-8 strict HSPU
4-8 high box jumps

For time (Cap 18 min)
120 2xKB hang clean and jerk
(Resting is allowed only in front rack or overhead position. Each break is rewarded with: 5 burpee box jump overs 8 Pistols/Backward lunges)

 

Powerlifting, Squat

  1. Warm up
  2. 5x4rep 80-85%
  3. Accessory work
  4. Bonus

Tisdag 16:e

WOD

Warm up 10 min

In 10 min
3 sets of 4, and 2-3 sets of 3 squats

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/duration every minute)

AMRAP 10 min
21 DU
15 Toes to bar
9 Thrusters

 

Olympic weightlifting

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

Gymnastik

  • Handvolt/framåtvolt

Mobility

  • Lower body

Onsdag 17:e

WOD

Warm up 10 min

EMOM 15 min
1-2 Snatches

AMRAP 15 min
40 DB OH/goblet squats
40 Push-ups
40 Deadlifts

 

Powerlifting, bench press

  1. Warm up
  2. 5x4rep 80-85%
  3. Accessory work
  4. Bonus

Torsdag 18:e

WOD

Warm up 10 min

In 10 min
5 sets of 2 squats

AMQRAP 8 min (As many quality rounds as possible)
Strict pull-ups in sets of 5

In teams of two (Cap 13 min)
10-15-20-25
Power cleans
Syncronized bf burpees ob
(Share power cleans anyhow)

 

Weightlifting

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

Gymnastik

  • Flickis/bakåtvolt

Mobility

  • Upper body

Fredag 19:e

WOD

Warm up 10 min

5 RFT (Cap 40 min)
400m run
30 Box jumps
21 Kettlebell swings (24/16)
15 Overhead squats (45/30)

 

WODs v.19

Måndag 8:e

WOD

Warm up 10 min

In 10 min
3 sets of 4, and 2-3 sets of 3 squats

EMOM 12 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/duration every minute)

For time (Cap 8 min):
25-20-15-10-5
5-4-3-2-1
Shoulder to Overhead
Chest to bar pull-ups

 

Powerlifting, bench press

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

Tisdag 9:e

WOD

Warm up 10 min

In 10 min
5-8 sets of 2 power clean and push jerks

For time (cap 20 min):
10-20-30-40-50
Wallballs
Box jumps overs

 

Olympic weightlifting

  1. Warm up
  2. 5×1+1+1 Snatch pull + Hang power snatch + Snatch balance
  3. 5×1 Snatch
  4. 4×4 Overhead squats

Gymnastik

  • Flickis/bakåtvolt

Mobility

  • Upper body

Onsdag 10:e

WOD

Warm up 10 min

In 15 min
5 Rounds for quality of:
6 front squats from ground
4-8 strict pull-ups
15-30 sec L-sit

15 min AMRAP
20 DU
15 2xDB/KB GTOH
10 2xDB/KB lunges anyhow
(Buy in: 800m run)

 

Powerlifting, deadlift

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

Torsdag 11:e

WOD

Warm up 10 min

In teams of two
AMRAP 30min:
12 Pushpress (40/30 kg)
24 Airsquats
6 Burpee-pullups / burpee knee raises

At 31:00
21-15-9 (Cap 10 min)
Hang power clean (40/30 kg)
Toes to bar
(Athlete 1 finish their round of 21, then athlete 2 finish theirs. Then athlete one finish their round of 15 etc..)

 

Weightlifting

  1. Warm up
  2. 5×1+1 Power clean + Power jerk
  3. 5×2+1 Squat clean + Jerk
  4. 5×3 Paused Front squat

Gymnastik

  • Handvolt/framåtvolt

Mobility

  • Lower body

Fredag 12:e

WOD

Warm up 10 min

On a running clock:

00:00-08:00
6-10 sets of 2 Power snatches

08:00-18:00
5 sets of 5 Back squats

5 rounds of:
60 sec Row for cals
30 sec max HSPU
60 sec rest