WODs v.35

Måndag 28:e

WOD:

EMOM 15 min
1. 4-8 DL
2. 4-8 Strict Pullups
3. 10-20 hollow rock

AMRAP 15 min
In team of 2:
15/10 Cal AB
7 Hang Powerclean
4 Burpees over bar

Athlete 1 finish one round then change etc

Baspass:

In 12 min
6 sets of 5 Front squats

12 min AMRAP
10 KB deadlifts
8 Ring row
6 Push-ups

Weightlifting:

  1. ~83-88%
    Daily max hang snatch
    6×2 Snatch singles
  2. 5×2 Front squats

 

Tisdag 29:e

WOD:

AMRAP 10 min
29 Airsquats
8 Pullups
17 KBS

4 min rest

AMRAP 10 min
29 Situps
8 Hang cl&j
17 DL

4 min rest

AMRAP 10 min
29 DU
8 Burpees
17 KB hold lunges

Powerlifting:

  1. Warm up
  2. %-work in squat/bench press/deadlift
  3. Accessory and bonus exercises

 

Gymnastik:

  • Handstående

Onsdag 30:e

WOD:

On a running clock:
0:00-10:00
E2M
5 Backsquats

10:00-20:00
EMOM
4 TnG Clean & Jerk

AMRAP 4 min
14 alt DB-snatch
14 Burpees

1 min rest

AMRAP 4 min
6 Thrusters
25 DU

 

Weightlifting:

  1. ~83-88%
    4×1+1 Push press+Power jerk
    6×2 Clean & Jerk singles
  2. 5×3 Clean pulls

Torsdag 31:a

WOD:

EMOM 12 min
E: 2-4 legless ropeclimbs/ropepulls
O: 4-8 strict ringdips

”Event 1+4 UTU17”
AMRAP 18 min
In teams of 2:
Buy in, 3 rounds of:
200m run together
P1 15m wheelbarrow
25 pullups (share anyhow)
P2 15m wheelbarrow

rest 1 min

3-6-9… etc
Partner DL 120kg
Synced Burpee over Bar

 

Gymnastik:

  • TTB/Pullups/Muscle ups

Kettlebell:

Technique: Swing/one arm swing

EMOM 10 min
8 one arm swing per side

AMRAP 10 min (with one or two kettlebells)
5 one arm swing
1 clean
5 Front racked squats
(Alternate side after each round if you use one KB)

Fredag 1:a

WOD:

 

EMOM 24 min
1. 6-5-4-3-2-1 Frontsquats (increase weight every round)
2. 4-8 Pullups/C2B/MU
3. WOW: DU/Pistols/T2B/HSPU/Handstand
4. 5+5 KB row

For time:
Buy in: 200m run
3 rounds of:
9 Boxjump overs
9 Thrusters
Cashout: 200m run

Timecap: 6 min

WODs v.34

Måndag 21:a

WOD

”Double Marston”
AMRAP 40 min
In teams of 2, share anyhow:
2 Heavy deadlift
20 T2B
30 Barfacing burpees over bar

Weightlifting

  1. ~79-84%
    4×2 Push press
    6×2 Hang clean & jerk singles
  2. EMOM 6 min
    3 Front squats

Or

  1. 3x8rep Squat
  2. 5x4rep Front Squat
    3. Bonus: 200 Airsquats for time (advanced-KB goblet squats)

Tisdag 22:a

WOD

On a running clock:
0:00-6:00
EMOM
6 alt weighted lunges AHAP

6:00-18:00
4-4-3-3-2-1 Clean & Jerk, increase weight every round

AMRAP 4x2min
9 DL with your set of 1 Clean & Jerk
9 Boxjumps

1 min rest between rounds

Gymnastik

  • Volter

Mobility

  • Lower body

Onsdag 23:e

WOD

EMOM 10 min
E:15-30sec chin over bar hang
O: 6-12 scap pulls

AMRAP 20 min
400m run
9 HSPU
12 Thrusters
15 C2B/Pullups/Ring row

Weightlifting

  1. ~79-84%
    5×1 Low hang snatch w. pause
    6×2 Snatch singles
  2. 5×3 Snatch pulls

Or

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

Torsdag 24:e

WOD

EMOM 24 min
1.6-5-4-3-2-1 Backsquats, increase weight every round
2.Pullups/C2B/MU
3. WOW: DU/T2B/HSPU/Handstand
4. 5-15 Pushups

AMRAP 6 min
15 Situps
9 Target burpees
3 Ball over shoulder/heavy barbell clusters

Weightlifting

  1. ~79-84%
    5×2 Split jerk
  2. Every 90s for 16 min*
    1 Snatch pull+2 Snatch
    *Increase weight for every 2 sets until you reach ~79-84%, aim for 6 working sets on that weight.

Fredag 25:e

WOD

E90S 12 min
2 Hang Squat Snatch + 1 Squat Snatch

AMRAP 18 min
200m run with medball
20 medball OH lunges
10 Alt DB snatch

WODs v.33

Måndag 14:e

WOD

On a running clock:
0.00-9:00
E90S
1 Powerclean +1 Squatclean + 1 Frontsquat

9:00-19:00
5×5 frontsquats

3×3 min Amrap
9 Powerclean
12 Pushups
15 WB
then max:
Round 1:cal AB
Round 2: Burpees
Round 3: DU

1min rest between rounds

Weightlifting

  1. ~75-80%
    4×2 Snatch balance
    6×3 Snatch singles
  2. EMOM 6 min
    3 OH squats

Or

  1. 7x1rep Bench press@90-95%
  2. 5x8rep DB bench press
    3. Bonus: 100 Dips for time

Tisdag 15:e

WOD

EMOM 12min
E: 5-10 strict pullups/strict C2B
O: 5-15 pushups with a 2 sec pause in bottom without resting on ground

”Little Eve”
3 rounds for time
600m run
20 KBS
20 Pullups

Timecap 20 min

Gymnastik

  • Vacay

Mobility

  • Upper body

Onsdag 16:e

WOD

EMOM 20 min
1. 3 Backsquats
2. Pullups/C2B/MU
3. 4-8 High Boxjumps
4. Rest

AMRAP 8min
50 DU/100 SU
16 DB snatch

Weightlifting

  1. Every 90s for 26 min*
    2 Squat cleans+1 Front squat+1 Jerk
    *Increase weight for every 2 sets until you reach ~75-80%, aim for 6 working sets on that weight.

Or

  1. 7x1rep Deadlift @90-95%
  2. 3x8rep Romanian DL
    3. Bonus: 1x maxrep KB deadlift (one in each hand) + 2x maxrep KB row

Torsdag 17:e

WOD

In 10min
4-4-3-3-2-2 Squatsnatch, increase weight every set

In Teams of 2:
61 cal AB
16 Powersnatch
61 Boxjump
16 Powersnatch
61 WB
16 Powersnatch
61 Burpees over Bar
16 Powersnatch
61 cal AB

Timecap 20 min

Weightlifting

  1. ~75-80%
    5×1+1 Hang snatch+Snatch
    5×1+2 Power clean+Power jerk
  2. 5×4 Back squats

Fredag 18:e

WOD

On a running clock:
0:00-9:00
E90S
3 Frontsquats with a 2 sec pause in bottom

9:00-17:00
EMOM
E:5-10 strict HSPU
O: 20-30 sec hollow hold/L-sit

4 rounds for time
200m run
12 DL
9 Hang Powerclean
6 Pushjerk

1 min rest between rounds

Timecap: 13 min

WODs v.32

Måndag 7:e

WOD

15 min EMOM
1-4 strict + 2-8 kipping:
A. Dips
B. Pullups
C. Toes to bar

15 min AMRAP
2-4-6-8…
DB OH Squat left
KB Swing
DB OH Squat right
KB Swing
200m run between rounds

 

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. 6x2rep Deadlift @85-90%
  2. 5x4rep of choice, elevated position (kronlyft) or extended movement (nedsänkt)
  3. Bonus: 3x maxrep GHD back extensions with 2 sec hold in upper position

Tisdag 8:e

WOD

In 12 min perform
6 set of 6 Back Squat

12 min EMOM
Work on weaknesses

6 min AMRAP
25 DL
25 WB

 

Gymnastik

  • Handstående och handgång

Mobility

  • Lower body

Onsdag 9:e

WOD

8 min EMOM
10 Hang Power Snatch

10 min AMRAP
6-12-18-24-30-36….. Hand release push-ups
After each set of HRPU: 20 DU + 5 Squat Cleans

3 min rest

10 min AMRAP
6-12-18-24-30-36….. TTB
After each set of TTB: 20 DU + 5 Squat Cleans

 

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. 7x1rep Squat @90-95%
  2. 4x6rep/leg backward lunges with bar in front rack position
  3. Bonus: “Sally up” (Moby-green sally up)

Torsdag 10:e

WOD

14 min EMOM
O: 4-8 strict HSPU
E: 8-20 alternating pistols

On a running clock:
00:00-03:00:
10-40 pull-ups/ring row
Max rep target burpees

04:00-07:00:
10-40 DB snatch
Max rep burpee box jumps

08:00-11:00:
10-40 pull-ups/ring row
Max rep target burpees

12:00-15:00:
10-40 DB snatch
Max rep burpee box jumps

 

Weightlifting

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

Fredag 11:e

WOD

In teams of two, perform one round each.

On a running clock:
00:00-10.00
20 Double-unders
10 Push Press

12.00-22:00
5 Burpees over bar
10 T&G Power Cleans

24:00-40:00
20/15 cal Air Bike
15 Thrusters