WODs v.31

Måndag 31:a

WOD

10 min EMOM
1 Squat Clean + 2 Front Squats

Start with either part A or B:
A. 10 min EMOM
Work on your weaknesses

B. On Air Bike (focus is 50 cal for time)
1 min slow pace
1 min moderate pace
3 x 20sec hard pace + 10 sec rest
around 1 min rest, then
50 cal for time (as hard pace as possible)

 

Weightlifting

  1. 5×2+1 Power snatch+Low hang snatch
  2. 6×2 Snatch singles (drop between lifts)
  3. EMOM 7 min
    2 Hang power snatch+3 snatch balance

Or

  1. 6x2rep Squats @85-90%
  2. 5x3rep front Squats with 2 sec pause at bottom @60-70%
    3. Bonus: 200 lunges (walk or in jumping pace)

Tisdag 1:a

WOD

In 12 min perform 6 sets of
Snatch pull + Hang squat snatch + Squat snatch

”Daniel” (RX 42.5/30kg)
For time:
50 pullups
400m run
21 thrusters
800m run
21 thrusters
400m run
50 pullups

Cap: 20 min, scale as needed

 

Gymnastik

  • Volter och skalningar

Mobility

  • Upper body

Onsdag 2:a

WOD

8 min EMOM
2 Backsquats

8 min EMOM
2-8 strict HSPU + 6-14 Pistol


3 min ON + 1 min OFF for 4 rounds of 17.1 (RX 22.5/15kg)
10 DB Snatch
15 Burpee Box Jump Overs
20 DB Snatch
15 Burpee Box Jump Overs
30 DB Snatch
15 Burpee Box Jump Overs
40 DB Snatch
15 Burpee Box Jump Overs
50 DB Snatch
15 Burpee Box Jump Overs

 

Weightlifting

  1. 4×2+2 Clean+jerk
  2. Daily max hang clean+power jerk
  3. EMOM 6 min 1 Clean+3 Jerks

Or

  1. 6x2rep Benchpress @85-90%
  2. 3x8rep DB bench press
    3. Bonus: 60 push-ups and 60 dips for time (mix anyhow)

Torsdag 3:e

WOD

4 x 7 min ON + 3 min OFF
Alternate between:
1. 50/40 cal Air Bike, then in remaining time
AMRAP: 5 KB-sving + 5 Pushups

2. 800/600 m run, then in remaining time
AMRAP: 5 HSPU + 5 TTB/Pullups

(Scale AB and run to max 4 min)

 

Weightlifting

  1. 5×2+2 Hang snatch pull+hang power snatch
  2. 5×1+2 Clean + push jerk
  3. 4×4 Front squat

Fredag 4:e

WOD

”The Big Squat Clean Complex”
Every 4 min for 24 min perform:
High Hang Clean + Hang Clean + Clean + push press
High Hang Clean + Hang Clean + Clean + push jerk
High Hang Clean + Hang Clean + Clean + split jerk

– Recommended starting weight is 50%of your 1RM clean & Jerk. Increase weight after each set as long as you can keep good technique.
– All cleans are squat cleans.
– Try not to drop the bar, if you drop after the OH movement, pick up the bar quickly.

4 rounds of:
1 min max rep wall balls (9/6 kg)
1 min rest

 

WODs v.30

Måndag 24:e

WOD

Every 90 s for 12 min
1 power snatch + 2 OHSq

In teams of two, share anyhow
For time:
50 DU
45 KB swings
40 KB snatch
35 Power cleans
30 OHSq
25 HSPU
20 Clusters
15 Burpee box jump
10 STOH

Time cap 18 min, if you are done before the time cap –> AMRAP thrusters

 

Weightlifting

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

Or

  1. 5x4rep Benchpress@80-85%
  2. 5x2rep Benchpress with 2sec pause at bottom
  3. Bonus: 3xmaxrep strict press @60%

Tisdag 25:e

WOD

EMOM 15 min
1: 3-6 squat cleans
2: 4-8 strict HSPU
3: 4-8 strict pull ups

3 rounds of
AMRAP 4 min
8 KB snatch
8 TTB
8 Pistols
1 min rest

Every round starts with 200 m run.

 

Gymnastik

  • Ringar och räcke (TTB, PU, MU)

Mobility

  • Lower body

Onsdag 26:e

WOD

6 x 6 min ON + 1 min OFF

1. 2 rope climbs + 20 Air Squats

2. Max rep cal on Air Bike

3. One rm thruster

4. 8 Squat Snatch + 8 Bar Facing Burpees

5. 40 DU + 8 HSPU

6. 8 KB Clean & Jerk + 8 Toes to bar

Weightlifting

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

Or

  1. 5x4rep Deadlift @80-85%
  2. 4x6rep Barbell rows
  3. Bonus: 2xmaxrep KB deadlift (one in each hand)

Torsdag 27:e

WOD

In 10 minutes
Perform 3-5 set of 8 front squat (from ground)

EMOM 8 min
4 2xKB clean & jerk

In teams of two
AMRAP 14 min
12/9 cal AB
10 wallballs
8 deadlifts

Perform as a ”you go, I go”-workout

Weightlifting

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

Fredag 28:e

WOD

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

For time:
3 rounds of
5 burpee pull up
10 KB box step up
15 KB GTOH

1 minute rest

then,

21-15-9
Goblet squat
HR push ups

Time cap 18 min

 

WODs v.29

Måndag 17:e

WOD

In 8 min
4 set of 16 rep alternating Front Rack Lunges

EMOM 10 min
O: 4-8 strict HSPU
E: 30-40 sec L-sit

Every 3 min for 18 min, alternate between:
1. 20 KB thrusters + 10-20 Pullups/C2B
2. 400/600m run
(Scale to get at least 40 sec rest)

 

Weightlifting

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

Or

  1. 4x6rep Deadlift @75-80%
  2. 5×4 rep DL with submerged bar, 5-10cm (nedsänkta)
  3. Bonus: 3x maxrep/side DB row

Tisdag 18:e

WOD

6 x 5 min EMOM with 2 min rest between
(Go hard, but scale to get at least 10 sec rest)

A. 6-12 cal Air Bike

B. 5 TNG Snatch

C. 10-20m Front Rack Lunges

D. 6-12 Burpees

E. 5 T&G Clean & Jerk

F. 5 OH Squats

Gymnastik

  • Handstående och handgång

Mobility

  • Upper body

Onsdag 19:e

WOD

In 10 minutes
4 sets of 4 front squats, start from ground if you can

EMOM 8 min
2 Power snatch + 1 OH squat

”Chasing Karen”
In teams of two (Time cap 25 min):
100 DU (share anyhow)
Then, 10 rounds of (5 rounds each):
9 TTB
12 Push ups
8 Power cleans
Then, 150 Wallballs (share anyhow)

Weightlifting

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

Or

  1. 5x4rep Squat @80-85%
  2. 3x8rep one leg squat with KB, DB or bar (one leg on a benchpress bench)
  3. Bonus: 4min Tabata with Squat jumps (8 intervalls)

Torsdag 20:e

WOD

EMOM 10 min
3-5 Floor wipers
4-8 Strict HSPU

5 RFT (Time cap 18 min):
8 Chest to bar
16 Medball Clusters
200m run with medball

Weightlifting

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

Fredag 21:a

WOD

Every 90s for 10 min
1 Squat clean+3 Front squats

EMOM 12 min
E: Work on weakness: DU/skill based gymnastics
O: 2-6 TGU

For time (Time cap 10 min):
14-12-10-8
Box jump overs
2xKB STOH

 

WODs v.28

Måndag 10:e

WOD

00:00-10:00:
3 Rounds for time of:
21 Wall Balls
15 TTB
9 Clean & Jerks

15:00-25:00:
4 Rounds for time of:
25 Hand Release Push-ups
5 CTB

30:00-40:00:
5 Rounds for time of:
15 Calories, Assault Bike
10 KB Swings

 

Weightlifting

  1. 5×1 Push press+Push jerk+Split jerk
  2. 4×2 Clean & Jerk
  3. EMOM 7 min
    3 cleans + 2 power jerk

Or

  1. 4x6rep Squat @75-80%
  2. 4x8rep/leg backward lunges with bar in front rack position
  3. Bonus: 3x maxrep squat @ 60%

Tisdag 11:e

WOD

In 10 min
4 set of 6 reps Deadlifts

EMOM 10 min
O: KB Snatch (left side)
E: KB Snatch (right side)
(Find a weight and pace that you can hold for 1min. No rest in this workout)

AMRAP 10min
5-10-15-20… reps of
Sumo Deadlift High Pull
Boxjump Overs

 

Gymnastik

  • Volter och skalningar

Mobility

  • Lower body

Onsdag 12:e

WOD

EMOM 15 min
1. 4-8 strict Pullup
2. 8-20 alternating pistols
3. 30-40 sec handstand/ handstand+shoulder tap/handrelease (against wall or free standing)

For time:
2 rounds of 60 DU + 15 C&J
Then 2 min rest
2 rounds of 40 DU + 10 C&J
(RX 60/42.5kg, cap=15min)

 

Weightlifting

  1. 5×1 Power snatch+Snatch w/ pause at knees
  2. 2x(3×1) Snatch w/ increasing % (start over w/ higher % after your first sets)
  3. EMOM 7 min
    4 Hang snatches

Or

  1. 4x6rep Benchpress @75-80%
  2. 5x8rep DB Shoulder press
  3. Bonus: 100 dips for time (Scale anyhow: rings, bars, box, bench…)

Torsdag 13:e

WOD

In 10 min
Build up to todays heaviest 2 RM in Thrusters

EMOM 12 min
Work On Weaknesses

“Elisabeth”
21-15-9
Squat Clean
Ring Dips

 

Weightlifting

  1. 4×2 Snatch balance
  2. 5×1 Hang power clean+Split jerk
  3. 5×5 Back Squat

Fredag 14:e

WOD

EMOM 12 min
Power Snatch + Squat snatch + OH Squat

EMOM 20 min
2-6 Pull ups
5-12 Push ups
10-19 Air Squats
(When you decide your reps, keep in mind that 5,10,15 reps would result in 20 rounds if this was the benchmark workout Cindy)

 

WODs v. 27

Måndag 3:e

WOD

In 10 min
6 sets of 3 back squats

In 8 min
5 2xKB hang clean and jerk
(rest 2:1)

In teams of two (Cap 12 min)
5 rounds of
15 squat cleans
25 HSPU

Weightlifting

  1. 5×2+1 Power snatch+Low hang snatch
  2. 6×2 Snatch singles (drop between lifts)
  3. EMOM 7 min
    2 Hang power snatch+3 snatch balance

Or

  1. 3x8rep benchpress @65-75%
  2. 5x8rep DB bench press
  3. Bonus: 100 pushups for time

Tisdag 4:e

WOD

EMOM 12 min
E: 4-8 strict Pullups
O: 4-8 Push-ups or strict ring dips

AMRAP 18 min
15 Box jumps
12 Push press
9 Toes to bar

Gymnastik

  • TTB/Pull-ups/Muscle-ups

Mobility

  • Upper

Onsdag 5:e

WOD

EMOM 10 min Work on weakness:in
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)

In 10 min
5 sets of 5 touch and go deadlifts

2 rounds of:
400m run
15-30 wallballs

Weightlifting

  1. 4×2+2 Clean+jerk
  2. Daily max hang clean+power jerk
  3. EMOM 6 min: 1 Clean+3 Jerks

Or

  1. 3x8rep Deadlift @65-75%
  2. 5x4rep DL with bar elevated to knee (kronlyft @90+ %)
  3. Bonus: 3x maxrep GHD back extensions with 2 sec hold in upper position

Torsdag 6:e

WOD

EMOM 9 min
6-10 DB snatches

3 rounds of
1 min cal on AB
1 min burpees
1 min DB thrusters
1 min get ups
1 min D-ball over shoulder
1 min rest

Weightlifting

  1. 5×2+2 Hang snatch pull+hang power snatch
  2. 5×1+2 Clean + push jerk
  3. 4×4 Front squat

Fredag 7:e

WOD

Every 90 sec for 9 min
5 Squat Cleans

EMOM 12 min
E: 1-4 wall climbs
O: 30-40 sec hollow position

Every 2 min for 12 min
4-12 pullups
4-12 HSPU
12 Heavy one or two KB Swings
(Go hard, but scale so you get at least 30 sec rest)