Monthly Archives: juli 2017

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