WODs v.26

Välkommen till ditt nya heim på Mältargatan 19!

Måndag 26:e

WOD

EMOM 10 min
O: 4-8 strict leg raises
E: 8-20 alt. pistols

For time:
“Backwards Running Fran” (RX 42.5/30)
600m run + 9 Thrusters + 9 Pullups
400m run + 15 Thrusters + 15 Pullups
200m run + 21 Thrusters + 21 Pullups
Cap: 23 min

Weightlifting, deadlift/snatch

  1. 7x2rep 85-95%
  2. Accessory work

Or

  1. 5×4 Jerk balance
  2. 5×1 Clean+Front squat+Jerk
  3. 4×4 Push press

Tisdag 27:e

WOD

EMOM 8 min
1 Squat Clean + 5 Front Squats

EMOM 10 min
WOW

3 varv av:
2 min 200m run + maxrep Power Clean
1 min rest
2 min 20 DB OH Squats + maxrep alt. DB Snatch
1 min rest
(Scale run and DB OH Squat so it does not take longer than 1:15 min)

Gymnastik

  • Handstående/handgång + skalningar

Mobility

  • Lower body

Onsdag 28:e

WOD

In 8 min
6-8 sets of 2 Hang Squat Snatch

“Tommy Mac” (RX 52.5/35kg)
2 Rounds For Time:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Clean
12 Burpees
12 Overhead Squat
Cap: 25 min
(If you prefer, change burpees to pullups or CTB in round 1)

Weightlifting squat/snatch

  1. 3x8rep 65-75%
  2. Accessory work
  3. Bonus

Or

  1. 5×1 Snatch pull+hang snatch+low hang snatch
  2. 5×1 Snatch
  3. EMOM 7 min
    4 hang clean and push jerk

Torsdag 29:e

WOD

Every 2 min for 10 min
5 Front Squats

EMOM 12 min
E: 4-8 strict Pullups
O: 4-8 strict HSPU

Every 2 min for 12 min
8 Complex of one arm Kb swing + KB Snatch +
KB OH Squat/Front rack (4 complex/arm)
10 Burpee Box Jumps
(Go hard, but scale BBJ so you get at least 20 sec rest)

 

Olympic weightlifting

  1. 5×3 Power snatch
  2. 5×2 Snatch balance
  3. 4×3 Paused back squat

Fredag 30:e

WOD

AMRAP 40 min
In pair of two (you go, I go)
Three double benchmark workouts:

Grace
60 Clean & Jerk (60/42.5)

Diane
42-30-18:
Deadlift (100/70)
HSPU

Kelly
10 rounds of:
400m run (distance can be shared
200m/person, or go every second time 400m)
30 Box Jumps
30 Wall balls (9/6)
(after finishing each workout, rest for 3 minutes before you start the next workout)

 

WODs v.25

Måndag 19:e

WOD

In 10 min
5 rounds of 20m walking lunges with KBs in farmers hold

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)

9-15-21
Get ups
Alternated KB-snatch (24/16)

Weightlifting, squats/snatch

  1. 7x2rep 85-95%
  2. Accessory work
  3. Bonus

Or

  1. 5×3 Power snatch w/ 3 sec pause at knees
  2. 5×1 Snatch
  3. EMOM 6 min, 5 Power snatch

Tisdag 20:e

WOD

E90S 12 min
2 Snatch anyhow + 1 OHS

3 rounds of
200m farmers walk KB
18 2xKB clean
15 TTB
12 Alt. pistols
3 Manmakers

Time cap: 20 min

 

Gymnastik

  • Volter

Mobility

  • Upper body

Onsdag 21:a

WOD

EMOM 15min
1. 6 Front squats start from ground
2. 20-30 sec L-sit
3. 4-8 HSPU

3 rounds of
4 min AMRAP
12 Wallballs
8 Pullups
1 min rest
(Each AMRAP has a 200m run buyin)

 

Weightlifting bench/snatch

  1. 7x2rep 85-95%
  2. Accessory work
  3. Bonus

Or

  1. 5×3 Power clean and Push jerk
  2. 5×2 Power snatch
  3. 6×2 Front squat

Torsdag 22:a

WOD

”Midsummer madness”

In teams of two

3 rounds of
70-60-50 joystick rotations aka ,nu reser vi stången”
70-60-50 squat jumps aka ”små grodorna”
70-60-50 alternated hammer curls aka ”nu tar vi den”
12-10-8 somersaults aka ”snurrig i knoppen”
70-60-50 burpees aka ”burpees”
300m-200m-100m buddy carry aka ”dags att gå hem”

Share anyhow

Olympic weightlifting

  1. 5×3 Paused split jerks
  2. 5×1 Clean and Jerk
  3. 4×8 Push jerk 1:1 rest

Fredag 23:e

WOD

EMOM 8 min
2 Backsquats

EMOM 8 min
2 Squat Clean (ok to drop between reps) + 2 Jerk

3 rounds of:
AMRAP 4 min
1 Heavy Bear Complex (power clean,
front squat, push press, back squat, push press)
10 Bar facing Burpees

1 min rest
(Score is total rounds)

WODs v.24

Måndag 12:e

WOD

Warm up 10 min

Every 90 second for 12 minutes
3 squat cleans

For time:
50 DU
25 One arm KB GTOH
25 Goblet squats
25 KB swing
20 Box jump over
20 Push ups
20 Deadlift
15 KB lunges
15 HR Burpees
15 Ring row

Time cap 18 min – if done before time cap –> AMRAP wallballs

Powerlifting, deadlift

  1. Warm up
  2. 7x2rep 85-95%
  3. Accessory work
  4. Bonus

Tisdag 13:e

WOD

Warm up 10 min

In 7 min
4-7 set of 6-10 front squats, start from ground

AMQRAP 10 min
4-8 strict HSPU
4-8 strict Ring rows (make these heavy by elevating feet or stopping 1-2s at full contraction)
10-20 hollow body rocks OR seconds in hollow

In teams of two:
12 min AMRAP
200m row/AB/run
12 Push press

”You go, I go, Hard mode: ”resting” partner works on DU for 30s while active partner kicks ass”

Olympic weightlifting

  1. Warm up
  2. 5×1+2 Hang Clean & Jerk
  3. 4×3 Clean Pull
  4. 4×2+2 Front squat+P.press

Gymnastik

  • TTB/Pullups/MU

Mobility

  • Lower body

Onsdag 14:e

WOD

Warm up 10 min

“The Unknown Heroes WOD”
Complete in order 21 Reps of:
Front Squats (45/30)
Pull-Ups
Sumo-Deadlift-High-Pulls
Push-Ups
Push Press
Wall Climbs
Squat Cleans
Burpees
Curtis P’s (PC+Lunge+Lunge+PP)
Toes-To-Bar
Double Unders
Power Snatch
Broad Jumps (2/1m)
Wall Ball
Box Jumps
Row (Calories)
OHS
KBS (24/16)
KB Snatches
KB Taters (squat clean)
Thrusters

In teams of two if you like. Time cap 40 min.

 

Olympic weightlifting

  1. Warm up
  2. 4×1+1 P.press w. pause+P.press
  3. 3×2 Power Jerk
  4. 4×1 Split jerk

Torsdag 15:e

WOD

Warm up 10 min

In 10 minutes
Perform 4-6 set of 3 back squats

Every 90 second for 12 min
1 power snatch+1 high hang snatch+1 OHSq

2 rounds of
AMRAP 4 min
5 C2B
7 HSPU
9 KB swing
1 min rest

 

Olympic weightlifting

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

Fredag 16:e

WOD

Warm up 10 min

EMOM 12 min
E: 4-8 strict ring dips
O: 4-8 pull ups

AMRAP 20 min
400 m run
10 Power cleans
10 Front squat
10 Burpees over bar

WODs v.23

Måndag 5:e

WOD

Warm up 10 min

AMQRAP 12 min
4-8 strict HSPU
4-8 strict ring dips
4-8 front squat

AMRAP 18 min
200 m run
8 TTB
10 KB box step up
12 push ups

 

Powerlifting, squat

  1. Warm up
  2. 7x2rep 85-95%
  3. Accessory work
  4. Bonus

Tisdag 6:e

WOD

Warm up 10 min

”Sillen”
In teams of two (Cap 40 min):
30 Get up snatches (42,5/30kg)
40 Get up box jumps
50 Get up power cleans
60 Get up pull-ups/target
70 Get up thrusters
80 Synced get up burpees
90 Synced get up KB GTOH (24/16kg)
100 Get up double unders

Share anyhow

You are allowed to scale this into a 40 min AMRAP without the get ups.

 

Onsdag 7:e

WOD

Warm up 10 min

In 10 minutes
Perform 4-6 set of 8 back squats

Every 90 sec for 12 min
2 power clean+1 push jerk

For time (cap 10 min):
20 one arm KB thruster
18 one arm snatch
16 one arm KB OH lunges
14 one arm clean & jerk
(You can use different weights on the KB)

Olympic weightlifting or powerlifting

  1. Warm up
  2. 4×1+1 Snatch Balance+OHsquat
  3. 6×1 Snatch w. pause at knees
  4. 4×3 Snatch pulls

Torsdag 8:e

WOD

Warm up 10 min

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

In teams of two:
500 m row
40 wallballs
30 deadlifts (100/70)
30 HR burpees
30 DU
20 pullups
30 DU
30 HR burpees
30 deadlifts
40 wallballs
500 m row

One athlete starts with the rower, the other one finish.Time cap 20 min.

 

Olympic weightlifting

  1. Warm up
  2. 4×1+1 P.press w. pause+P.press
  3. 3×2 Power Jerk
  4. 4×1 Split jerk

Gymnastik

  • Handvolt/framåtvolt

Mobility

  • Upper body

Fredag 9:e

WOD

Warm up 10 min

In 10 minutes
Perform 5 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).

For time:
15-12-9
Hang power clean(42,5/30)
Burpees over bar
(TC 10 min)