WODs v.39

Måndag 25:e

WOD:

In 12 min
4-4-3-3-2-2 Squat cleans

AMRAP 18 min
30 Kettlebell swings
30 Box jumps
600m run

Baspass:

Every 2 min for 12 min
1 Power clean +3 Frontböj

10 min AMRAP
21 Goblet squat
15 Burpees
9 Hanging knee raises

Weightlifting:

A) 5+1 Hang snatch pull+snatch
DRM; 2×100%
B) 2 Power snatch
DRM; 3×95%
C) 3×3 Back squat 80-85%

Tisdag 26:e

WOD:

EMOM 12 min
Even: 5-15 Push-ups
Odd: 2 sets of 4-8 Pull-ups

In teams of two
AMRAP 15 min
75 Wallballs
30 Power cleans
75 Wallballs
20 Power cleans
75 Wallballs
10 Power cleans

Baspass:

EMOM 14 min
Even: 4-8 Ring row/Hanging leg raises
Odd: 4-8 Push-ups

8 min AMRAP
12 Dumbbell GTOH
8 Dumbbell lunges
6 Ring row

Powerlifting:

  1. Deadlift 6×2 @85-90 % of DM
  2. Accessory work
  3. Bonus

Gymnastik:

  • Fokus: TTB/Pullups/Muscle up

Onsdag 27:e

WOD:

In 20 min
5 sets of 3 Snatches
then,
4 sets of 4 Back squats

AMRAP 7 min
35 HSPU
35 Dumbbell deadlifts
35 Ring rows
Max Dumbbell cleans

Weightlifting:

A) 1+3+1 Power clean+Jerk drive+Jerk
DRM;3×90%
B) 4×5 Clean deadlift 90-100%
C) 4×5 Split press

Torsdag 28:e

WOD:

EMOM 12 min
Work on weakness
or
4-8 strict pull-ups/1 rope climb

In teams of two:
AMRAP 20 min
00:00-10:00
10-20-30…
Air bike calories
Slamball squats
(Both work at the same time)
10:00-20:00
10-20-30…
Sync burpees
Slamball over shoulder

Baspass:

In 12 min
6 sets of 5 Deadlifts

3 Rounds of
3 min AMRAP
3 Power Cleans
6 Push-Ups
9 Air Squats
Then Rest 1 minute

Weightlifting:

A) Every other min for 26 min:
1+2+1 Power snatch+Snatch grip push press+Overhead squat
B) 4×3 Snatch pull 80-100%

Gymnastik:

  • Fokus: Handstående

KettleHell.

Fredag 29:e

WOD:

Every 2 min for 14 min
8 Deadlifts + 4 Hang power cleans + 2 Push jerks

AMRAP 12 min
50 Double-unders
20 Lunges anyhow
8 Toes to bar

WODs v.38

Måndag 18:e

WOD:

EMOM 12 min
E: 3-8 Strict rope pull-ups
O: 4-8 Strict HSPU

AMRAP 16 min
5 Thrusters
8 Dumbbell snatch
13 Burpees over bar

Baspass:

EMOM 12 min
Even: 4-8 Push-ups
Odd: 4-8 Hanging leg raises

AMRAP 5 min
8 Front squats
12 Ring rows/pull-ups

rest 2 min

AMRAP 5 min
8 Front squats
12 Kettlebell swings

Weightlifting:

  1. Every other min for 24 min:
    2 Power Snatch
  2. 4×3 Overhead squat/Snatch balance

Tisdag 19:e

WOD:

EMOM 24 min
00:00-12:00
Odd: 5-8 Deadlifts
Even: Rest

12:00-24:00
Odd: Work on weakness
Even: 4-8 Pull-ups

AMRAP 6 min
21 Double-unders
9 Overhead squats anyhow

Powerlifting:

  1. Bench 5×4 @80-85 % of daily max
  2. Accessory work
  3. Bonus

Gymnastik:

  • Fokus: Handstående

Onsdag 20:e

WOD:

Every 90 sec for 9 min
5 Touch and go clean and jerk

3 Rounds for time (Cap 21 min):
20 Wallballs
30 Pull-ups
50 Sit-ups
400m run

Weightlifting:

  1. 5×3 Jerk balance
  2. 8×1 Power clean+hang clean+jerk
  3. 4×5 Front squats

Mobility-yoga:

  • Fokus: Överkropp

Torsdag 21:a

WOD:

On a running clock:
0:00-10:00
6-6-4-4-2 Front squats

10:00-20:00
EMOM
E: 20-40 sec Chin over bar hang
O: 20-40 sec Handstand

AMRAP 2 min
18/15 Air bike calories
Max HSPU

rest 1 min

AMRAP 2 min
18/15 Air bike calories
Max Power snatch

rest 1 min

AMRAP 2 min
18/15 Air bike calories
Max Pistols

Baspass:

Every 90 sec for 12 min
4 Shoulder to overhead

AMRAP 12 min
10 Hanging leg raises
12 Kettlebell deadlifts
14 Burpees

Weightlifting:

  • 6×1 Power snatch
  • 6×1 Power clean and push jerk

Gymnastik:

  • Fokus: TTB/HSPU

Fredag 22:a

WOD:

In teams of 2
AMRAP 10 min
99 Kettlebell swings
88 DB overhead lunges
77 Pull-ups

rest 5 min

AMRAP 10 min
66 Deadlifts
55 Burpees over bar
44 Clean and jerk

rest 5 min

AMRAP 10 min
33 Toes to bar
22 Hand release push-ups
11 Thrusters

WODs v.37

Måndag 11:e

WOD:

EMOM 20 min
1) 4 Front squats with 2 sec pause in bottom
2) 4-8 Pull-ups
3) Work on weakness
4) Rest

AMRAP 8 min
5 Chest to bar/Pull-ups
10 Push-ups
15 Air squats

Baspass:

Every 90 sec for 12 min
5 Front squat/Thrusters

AMRAP 10 min
5 Shoulder to overhead
10 Deadlifts
15 Box jumps

Weightlifting:

  1. @75-80%
    Every 2 minutes for 26 min*
    1 Squat clean+2 Jerks+2 Front squats
    *Increase weight for every 2 sets until you reach ~75-80%, aim for 6 working sets on that weight.

Tisdag 12:e

WOD:

Every 90 sec for 12 min
2 Squat clean + 2 Power clean +2 Jerk

AMRAP 18 min
4 rounds of:
200m run
12 Power clean
12 Burpees over bar
Then,
Max rounds of
7 Thrusters
7 Toes to bar

Powerlifting:

  1. Deadlifts @75-80 % of daily max
  2. Accessory work
  3. Bonus

Gymnastik:

  • Volter på Air Hop – specialpass

Onsdag 13:e

WOD:

On a running clock:
0:00-10:00
5 sets of 4 Back squats

10:00-20:00
EMOM
E: 5-10 Strict pull-ups
O: 30-50 sec Plank

3 Rounds for time of (Cap 10 min):
40 Double-unders
20 Sit-ups/Jack knifes
10 Push-ups/Ring dips
rest 1 min

Weightlifting:

  1. 5×1+1 Snatch balance+OH squat @75-80%
  2. 5×3 Snatch singles @75-80%
  3. EMOM 6 min
    3 Snatch pulls @75-80%

 

Torsdag 14:e

WOD:

EMOM 42 min
1) 10-20 KB Box step-ups
2) 10-20 HSPU
3) 10-30 Air bike calories
4) 10-20 Power clean
5) 10-20 Pull-ups
6) Max Burpees
7) Rest

Baspass:

EMOM 10 min
Hanging leg raises/Pull-ups

3 rounds of:
AMRAP 4 min
6 Kettlebell Swings
8 Kettlebell Lunges
10 Target burpees
1 min rest

Weightlifting:

  • 3×1 Snatch*
    3×1 Clean & Jerk*
    *Goal is to figure out what weights you can lift in competition.

Or

  • Squats @80-85% of daily max
    Accessory work
    Bonus

Gymnastik:

  • Fokus: Pullups/Muscle up

Kettlebell:

Technique: Jerk

EMOM 8 min
5 rep One or Two Kettlebell Jerk

AMRAP 12 min (one or two KBs)
10 Clean and Jerk
12 Over Head/Front Racked Lunges
14 Swing

Fredag 15:e

WOD:

On a running clock:
0:00-10:00
EMOM
4 Touch and go power snatch

10:00-19:00
Every 90 sec
5+5 Front rack lunges

In teams of 2:
AMRAP 11 min
15/12 Air bike calories
10 Box jumps
5 Clean and jerk
(Perform every other exercise)

WODs v.36

Måndag 4:e

WOD:

On a running clock:
00:00-08:00
3-3-2-2-1 Squat snatch

08:00-12:00
EMOM
2 Squat snatch

AMRAP 18min
10 Push press
10 Kettlebell swings
10 Box jumps

Baspass:

EMOM 14 min
Even: 4-8 Ring row
Odd: 4-8 Push-ups

10 min AMRAP
12 Box jumps
12 Kettlebell swings
12 Kettlebell front rack lunges

Weightlifting:

  1. @90-95%
    Every 2 minutes for 26 min*
    2 Squat cleans+1 Jerk
    *Increase weight for every 2 sets until you reach ~90-95%, aim for 4 working sets on that weight.
    B) 4×3 Clean pulls @90-95%

Tisdag 5:e

WOD:

On a running clock:
00:00-9:00
6 sets of 4 Back squats

9:00-18:00
6 sets of 4-8 Strict pull-ups

Every 3 min for 12min
6-18 Air bike calories
6-10 Power snatch
6-10 Burpees over bar

Powerlifting:

  1. Squats @75-80 % of daily max
  2. Accessory work
  3. Bonus

Gymnastik:

  • TTB/Pullups/Muscle up

Onsdag 6:e

WOD:

In teams of two (Cap 40 min):
100 Sync air/goblet squats
80 Shoulder to overhead
60 Pull-ups
40 Power clean
20 Sync bar facing burpees
40 Power clean
60 Pull-ups
80 Shoulder to overhead
100 Sync air/goblet squats

(200m run between each exercise)

Weightlifting:

  1. 6×1 Snatch singles @90-95%
  2. 5×2 Floating snatch pulls @90-95%
  3. 4×2 Back squats @90-95%

Torsdag 7:e

WOD:

In 22 min
5 sets of 3 Front squats
then,
4-4-3-3-2-2 Clean & Jerk

”Karen”
For time (Cap 10 min):
150Wallballs

Baspass:

In 12 min
6 sets of 5 Deadlifts

14 min AMRAP
200m Run
15 Hanging leg raises
5 Burpee box jumps

Weightlifting:

  • A) Daily max snatch
    B) Daily max clean & jerk

Or

  • Bench press @75-80 % of daily max
    Accessory work
    Bonus

Gymnastik:

  • Handstående

Kettlebell:

Technique: Clean

EMOM 10 min
3 sets of swing + clean / side

12 min EMOM
1. Clean and Press/Jerk left side every 5 or 10 sec
2. Clean and Press/Jerk right side every 5 or 10 sec
3. Rest

Fredag 8:e

WOD:

EMOM 12min
E: 5-15 Strict ring dips
O: 20-30 sec Hollowhold/L-sit

AMRAP 18 min
3-6-9… Overhead squats
8 Burpee box jump over