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

WODs v.42

Måndag 16:e

WOD:

EMOM 14 min
Odd: 5+5 one arm KB/DB press
Even: Work on weakness; kipping work/DU

AMRAP 12 min
Buyin: 20 STOH
4-8-12..
Deadlift
Wallballs

Baspass:

EMOM 14 min
Even: Huvudstående/Handstående vägg
Odd: Strikt ringrodd

AMRAP 9 min
9 Kettlebell swings
9 Target burpees

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

Tisdag 17:e

WOD:

Every 2 min for 10 min
1 Power clean+3+3 Backward lunges

AMRAP 18 min
20 Pullups
30 Pushups
40 Situps
50 Squats

Baspass:

In 12 min
6 sets of 5 Deadlifts

3 Rounds of
AMRAP 3 min+Rest 1 min
20 Ring row/Jumping pull-ups
30 Push-ups
40 Sit-ups
50 Air squats

Powerlifting:

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

Gymnastik:

  • Fokus: TTB/Pullups/Muscle ups

Onsdag 18:e

WOD:

AMRAP 10 min
9 DB OH Lunges/squats
21 KB swings

rest 4 min

In 10 min
Build to 3RM hang clean
*25 DU before each attempt

rest 4 min

”Pernilla”
21-15-9 (Cap 10 min)
Snatch (42,5/30 kg)
Toes to bar

Weightlifting:

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

Torsdag 19:e

WOD:

In 20 min
6 sets of 3 Snatches
then,
4 sets of 5 Snatch deadlifts

For time (Cap 7 min)
20-40 cal Air bike
15-25 Burpee box jump overs
20 Ball over shoulder

Baspass:

EMOM 12 min
Hanging leg raises/Pull-ups

12 min AMRAP
12 Kettlebell shoulder to overhead
12 Deadlifts
12 Box jumps

Weightlifting:

A) 4 Jerk balance 4×80-90e%
B) 1+3 Clean+Push jerk
DRM; 3x90e%
C) 3 Front squat DRM;2×90%

Gymnastik:

  • Fokus: Handstående

Kettlebell

Technique: Clean

EMOM 8 min:
E: 16 Two KB clean (light weight)
O: 8 Two KB clean (heavy weight)

Every 2 min for 14 min:
5 Two KB Clean and Jerk
15 Two KB Swing

Fredag 20:e

WOD:

EMOM 16 min
Odd: 5+5/DB one arm KB STOH
Even: Work on weakness; kipping work/DU

15-12-9-6-3-6-9-12-15 (Cap 13 min)
Thrusters
Burpees over bar

 

WODs v.41

Måndag 9:e

WOD:

In 20 min
5 sets of 3 Snatches
then,
5 sets of 5 Front squats

AMRAP 8 min
3-6-9-12
Kettlebell cleans
Kettlebell shoulder to overhead

Baspass:

Every 2 min for 12 min
8 Shoulder to overhead

12 min AMRAP
9 Burpee box overs
15 Hanging leg raises

Weightlifting:

A) 4 Snatch balance 4×80-90e%
B) 2 Snatch singles
DRM; 3×90%
C) 3 Clean pull 4×85-105%

Tisdag 10:e

WOD:

In teams of two:
15 min AMRAP
90 Wallballs
70 Dumbbell snatches
50 Burpee box jump overs
30 Pull-ups
Max ball over shoulder

rest 5 min

15 min AMRAP
30 Pull-ups
50 Burpee box jump overs
70 Dumbbell snatches
90 Wallballs
Max ball over shoulder

Baspass:

EMOM 7 min
Headstand/handstand to wall

”Cindy”
AMRAP 20 min
5 Ring row/jumping pull-ups
10 Push-ups
15 Air squats

Powerlifting:

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

Gymnastik:

  • Fokus: Handstående

Onsdag 11:e

WOD:

Every 90 sec for 21 min
First 8 rounds: 2 Power cleans and push jerks
Last 6 rounds: 5+5 Barbell backward lunges

27-21-15-9 (Cap 10 min)
Slamball squats
Burpee deadlift with slamball

Weightlifting:

A) 4 Jerk balance 4×80-90e%
B) 1+3 Clean+Push jerk
DRM; 3x90e%
C) 3 Front squat DRM;2×90%

Torsdag 12:e

WOD:

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

AMRAP 12 min
400m run
15 Dumbbell cleans

Baspass:

In 10 min
5 sets of 5 Thruster/Frontböj

13 min AMRAP
30 Deadlifts
30 Goblet squats
30 Kettlebell swings
30 Push-ups

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 4×90-110%

Gymnastik:

  • Fokus: TTB/HSPU

Kettlebell

Technique: Snatch

EMOM 10 min
E: One snatch every 5 or 10sec left side
O: One snatch every 5 or 10sec right side

E3MIN for 12 min:
20 KB ground to over head
20 Goblet/ air squats
10 KB ground to over head
10 Goblet/ air squats

Fredag 13:e

WOD:

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

In teams of two:
AMRAP 20 min
25/15 Air bike calories
12 Front squats
9 Overhead squats

Söndag 15:e

WOD:

EMOM 7 min
Headstand/handstand to wall

”Cindy”
AMRAP 20 min
5 Ring row/jumping pull-ups
10 Push-ups
15 Air squats

WODs v.40

Måndag 2:a

WOD:

Every 3 min for 12 min
1 set of unbroken Kettlebell clean and jerk

rest 3 min

AMRAP 9 min
9 Front squats
35 Double-unders

rest 2 min

AMRAP 6 min
20 Deadlifts
16 Lateral burpees over bar

Baspass:

EMOM 14 min
Even: Huvudstående/Handstående vägg
Odd: Strikt ringrodd

10 min AMRAP
7 Kettlebell swings
7 Air squats
7 Hand release burpees

Weightlifting:

A) 4 Jerk balance 4×80-90e%
B) 1+3 Clean+Push jerk
DRM; 3x90e%
C) 3 Front squat DRM;2×90%

Tisdag 3:e

WOD:

In 20 min
4-4-3-3-2-2-2 Snatches

In teams of two
AMRAP 10 min
12 Box jump overs
8 Slamball over shoulder

Baspass:

In 12 min
6 sets of 5+5 Front rack lunges

13 min AMRAP
4-6-8-10-12…
Box jump overs
Push ups
Kettlebell deadlifts

Powerlifting:

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

Gymnastik:

  • Fokus: Volter

Onsdag 4:e

WOD:

EMOM 12 min
Even: 4-8 strict Pull-ups
Odd: 2 sets of 4-8 HSPU

”Galactic School bus Hypocrisy”
AMRAP 16 min
800m run
20 Thrusters
600m run
15 Thrusters
400m run
10 Thrusters
200m run
Max Thrusters

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 4×85-105%

Torsdag 5:e

WOD:

Every 90 sec for 12 min
2 Power clean + 2 Push jerks

1-2-3…9-10-8…3-2-1 (Cap 16 min)
Wallballs
Burpee box jumps

Baspass:

EMOM 14 min
E: 4-8 Knee raises
O: Huvudstående/Handstående mot vägg

8 min AMRAP
4 Power cleans
4 STOH
4 Burpees over bar

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

Gymnastik:

  • Fokus: Pullups/Butterflies/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 6:e

WOD:

In 10 min
Accumulate as much time of L-sit and quality reps of Push-ups as possible.

In teams of two:
AMRAP 20 min
50 Air bike calories
50 Kettlebell swings
50 Toes to bar

Söndag 8:e

WOD:

In 12 min
6 sets of 5+5 Front rack lunges

13 min AMRAP
4-6-8-10-12…
Box jump overs
Push ups
Kettlebell deadlifts