Monthly Archives: oktober 2017

WODs v.44

Måndag 30:e

WOD:

EMOM 16 min
Even: 5-15 Push-ups
Odd: 2 sets of 4-8 Pull-ups

AMRAP 12 min
12 DB Thrusters
12 Lunges anyhow

Baspass:

EMOM 12 min
4-8 Push-ups/Ring dips/HSPU

AMRAP 10 min
3-6-9-12..
Power cleans
Hanging leg raises

Weightlifting:

A) 3 Double pause push Jerk 3x90e%
B) Clean+Jerk
DRM; 3×90-95%
C) 2 Clean Pull – 4×110%

Tisdag 31:a

WOD:

In 12 min
6 sets of 3 Deadlifts

Team Ship (Cap 20 min)
9 RFT
7 squat clean
8 burpee box jumps
(Heavy weight and high box)

Baspass:

In 12 min
5-10 sets of 5 Thruster/Front squat

AMRAP 11 min
15 Slamball over shoulder
13 Burpee box jump overs

Powerlifting:

  1. Bench press 7×1 @90-95 % of DM
  2. Accessory work
  3. Bonus

Gymnastik:

  • Fokus: Handstående

Onsdag 1:a

WOD:

EMOM 12 min
Odd: 5+5 one arm KB/DB press
Even: Work on weakness; kipping work/DU

2 RFT (Cap 18 min)
21 Push jerk
28 Sit-ups
35 Ring rows
42 Wallballs

Weightlifting:

A) 3 Tall Snatch 3x90e%
B) Snatch
DRM; 3×90-95%
C) 2 Snatch Pull 4×110%

Torsdag 2:a

WOD:

In 20 min
6 sets of 1 Snatches
then,
4 sets of 3 Snatch deadlifts

8 min AMRAP
21 Toes to bar
15 KB clean
9 KB STOH

Baspass:

EMOM 12 min
4-8 Hanging leg raises/Pull-ups

AMRAP 10 min
9 Deadlifts
12 Hand release push-ups
15 Air squats

Weightlifting:

A) 3 Tall Clean 3x90e%
B) 2+1 Clean & Jerk – 80%, 85%, 3×90%
C) 2 Front Squat – 70%, 80%, 85%, 3×90%

Gymnastik:

  • Fokus: TTB/HSPU

Kettlebell

Technique: Snatch

EMOM 6 min
E: 10 one arm swing with release (left)
O: 10 one arm swing with release (right)

EMOM 6 min
10 alternating snatch without swing

AMRAP 12 min
One snatch (left)
5 OH/FR squats
10m OH/FR lunges
One snatch (right)
5 OH/FR squats
10m OH/FR lunges
15 Burpees

Fredag 3:e

WOD:

5 RFT (Cap 10 min)
10 OH squats
15 Burpees over bar

rest 3 min
4 RFT (Cap 10 min)
30 Pistols
10 Power clean

rest 3 min
3 RFT (Cap 10 min)
15 Chest to bar/pull-ups
25 Push-ups
35 DU

Söndag 5:e

WOD:

In 12 min
5-10 sets of 5 Thruster/Front squat

AMRAP 11 min
15 Slamball over shoulder
13 Burpee box jump overs

WODs v.43

Måndag 23:e

WOD:

In 15 min
8 sets of 1 Push press+4 front squat

27-21-15-9 (Cap 14 min)
Deadlift
Pull-ups

Baspass:

In 12 min
2+2 Power clean + Frontböj

10 min AMRAP
10-20-30…
Dumbbell snatch
Dumbbell front rack lunges

Weightlifting:

A) 3+2 Snatch pull+Hang power snatch
4×80-90e%
B) 2+1 Power snatch+Snatch
DRM; 3×90%
C) 3 Snatch pull 4×95-110%

Tisdag 24:e

WOD:

EMOM 10 min
Odd: 4-8 strict pull-ups
Even: 4-8 high box jumps

In teams of two (Cap 20 min):
”Jedi Training”
5 Rounds of:
6 Rope climbs
16 HSPU
26 Box jumps
36 DU
Buyout: 600m run with slamball/medball
*the resting athlete must hold a slamball/medball for the reps to count for the working athlete

Baspass:

EMOM 16 min
Hanging leg raises/Pull-ups

AMRAP 7 min
9 Shoulder to overhead
5 Lateral burpees over bar

Powerlifting:

  1. Squat 7×1 @90-95 % of DM
  2. Accessory work
  3. Bonus

Gymnastik:

  • Fokus: Volter

Onsdag 25:e

WOD:

In 20 min
6 sets of 2 Snatches
then,
4 sets of 4 Snatch deadlifts

2 rounds of (Cap 8 min)
25 Toes to bar
50 DU
15 Squat clean

Weightlifting:

A) 2+4 Power clean+Push press
4×80-90e%
B) 2 Clean+split jerk singles
DRM; 3×90%
C) 4×5 Split press

Torsdag 26:e

WOD:

AMRAP 7 min
15/10 cal Air bike
10 DB snatch

rest 3 min
AMRAP 7 min
2-4-6-8..
KB swing
Burpees

rest 3 min
In 7 min
Build to 1RM in the following complex: Hang clean+Thruster

rest 3 min
AMRAP 7 min
5 Chest to bar
10 Wallballs

Baspass:

Every 90 sec for 12 min
5 Deadlifts

”Fran”
21-15-9 (Cap 10 min)
Thrusters
Pull-ups

Weightlifting:

A) 4 Snatch balance 4×80-90e%
B) 2 Snatch singles
DRM; 3×90%
C) 3 Snatch pull 4×95-110%

Gymnastik:

  • Fokus: Pullups/Muscle Up

Kettlebell

Technique: Jerk

EMOM 8 min
E: 10 two KB Jerk (light weight)
O: 4 two KB Jerk (heavy weight)

EMOM 10 min
E: 30 sec KB Bump
O: 30 sec static hold rack position

”Heavy Forearm Work”
3 rounds of:
90 sec two KB farmers carry
30 sec Max rep Burpees

Fredag 27:e

WOD:

In 16 min
4-4-3-3-2-2-1-1-1
Power cleans

AMRAP 12 min
25 KB clean
25 Box jumps
25 HSPU

Söndag 29:e

WOD:

EMOM 16 min
Hanging leg raises/Pull-ups

AMRAP 7 min
9 Shoulder to overhead
5 Lateral burpees over bar