WODs v.48

Måndag 27:e

WOD:

EMOM 14 min
O) 4-8 Toes to bar
E) 4-8 HSPU

AMRAP 12 min
25 DU
8 DB/KB lunges
4 Chest to bar

Baspass:

EMOM 12 min
Head/Handstand against the wall

AMRAP 10 min
5 Ring row/pull-ups
10 DB pushpress
15 Slamball squats

Weightlifting:

A) Power snatch 3×2 DRM
B) 4×5 Overhead squat
C) 4 sets of
6 snatch dl+6 hang pulls+6 high hang snatch
@50%

Tisdag 28:e

WOD:

In teams of two:
00:00-07:00
AMRAP
Burpee box jumps
While partner holds slamball

10:00-17:00
Build to 4RM deadlift each

20:00-27:00
AMRAP
15 KB swing
10 Push-ups

Baspass:

In 10 min
5-4-3-2-2-2 Power clean

3 Rounds of
AMRAP 3 min
30 Kettlebell swings
20 Medball cleans
Max Burpee box jumps
1 min rest
(5 less reps each round)

Powerlifting:

Deadlift

1) 3×8 @65-75% of DM
2) Accessory work
3) Bonus

Gymnastik:

  • Fokus: TTB/Pullups/Muscle up

Onsdag 29:e

WOD:

0:00-10:00
AMRAP
3 Ring muscle-ups
6 Overhead squats
9 Burpees over bar

16:00-26:00
EMOM
O) 45 sec max cal AB
E) 45 sec max DB snatch

Weightlifting:

A) Power clean and jerk 3×2 DRM
B) 4×5 Deadlift
C) 3 rounds of
5+5 DB press
5+5 DB lunges

Torsdag 30:e

WOD:

In 12 min
6-5-4-3-2-1
Front squats from the ground

15 min AMRAP
50 Wallballs
40 Kettlebell high pull
30 One legged squat
20 Power cleans

Baspass:

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

”Diane”
21-15-9
Deadlift
HSPU/Push-ups/Push press

Weightlifting:

A) 1+1 Snatch dl+Low hang snatch 3×80-90e%
B) 2 Pause snatch 4×80-85%
C) 4×5 Back squat

Kettlebell

Technique: Clean

EMOM 8 min
5 Two KB Clean with 5 sec pause in rack position

4 rounds of 2 min work 1 min rest
4 Two KB swing + 4 Two KB Clean

AMRAP 3 min
Meters KB farmers carry

Fredag 1:a

WOD:

EMOM 12 min
O) 2 sets of 3-5 Pull-ups
E) 4-8 Paused ring dips

10 RFT (Cap 14 min):
9 Thrusters
35 DU

Söndag 3:e

WOD:

In 10 min
5-4-3-2-2-2 Power clean

3 Rounds of
AMRAP 3 min
30 Kettlebell swings
20 Medball cleans
Max Burpee box jumps
1 min rest
(5 less reps each round)

WODs v.47

Måndag 20:e

WOD:

In 15 min
5 sets of 3-5 reps KB clean and jerk
then,
4 sets of 6 reps two KB front squats

AMRAP 12 min
20 KB Snatch
10 Pistols
20 Pull-ups
10 Pistols

Baspass:

”Seven”
7 RFT
7 Push-ups/HSPU
7 Thrusters
7 Knees-to-elbows
7 deadlifts
7 Burpees
7 KB swings

Weightlifting:

A) 3 Tall Snatch 3x80e%
B) Snatch 80%, 85%, 3×90%
C) 2 Snatch Pull 3×100%

Tisdag 21:a

WOD:

In teams of two:
00:00-20:00
100 syncronized KB swing
50 Air bike calories
100 syncronized KB thruster
50 Toes to bar
(Breaking a set: 10 burpees over partner)

20:00-22:00
Rest

22:00-28:00
Max rep 5’s deadlift
(Partner holds KB overhead for reps to count)

Baspass:

EMOM 14 min
4-8 Pull-ups/Hanging leg raises

AMRAP 8 min
9 Slamball over shoulder
10 Lunges (slamball/kb)

Powerlifting:

Benchpress

1) 3×8 @65-75% of DM
2) Accessory work
3) Bonus

Gymnastik:

  • Fokus: Handstående

Onsdag 22:a

WOD:

In 12 min
6 sets of 3 Snatch

AMRAP 5 min
2-4-6-8…
DB Clean
DB Front rack lunges

Rest 3 min

AMRAP 5 min
10-20-30-40…
Double unders
Box jump overs

Weightlifting:

A) 3 Tall Clean 3x75e%
B) Clean & Jerk – 75%, 80%, 2×85%
C) 2 Front Squat – 70%, 75%, 2×80%

Torsdag 23:e

WOD:

EMOM for 20 min
1. 1-2 Legless rope climbs/rope pulls
2. 30-40 sec Handstand
3. 4-8 strict dips
4. 3-5 wall climbs

”Grace” (cap 6 min)
For time
30 Clean and jerk

Baspass:

In 12 min
6-5-4-3-2-2-2 Power clean

AMRAP 10 min
10-20-30.. DB snatch
15 Burpee box overs

Weightlifting:

A) 2 High hang snatch 3x75e%
B) Power snatch 4×70%
C) Power clean+jerk 4×70%

Kettlebell

Technique: Snatch

EMOM 8 min
E: 5 Snatch with 5 sec pause in OH position (left)
O: 5 Snatch with 5 sec pause in OH position (right)

Every 4 min for 16 min
10 Snatch (left)
10 OH Squats (left)
10 Snatch (right)
10 OH Squats (right)

Fredag 24:e

WOD:

Every 90 sec for 15 min
5-5-4-4-3-3-2-2-1-1 reps Squat clean
(weight increase with decreasing nr of reps)

EMOM 12 min
E: 3 Power cleans
O: Max cal Air bike

Söndag 26:e

WOD:

EMOM 14 min
4-8 Pull-ups/Hanging leg raises

AMRAP 8 min
9 Slamball over shoulder
10 Lunges (slamball/kb)

WODs v.46

Måndag 13:e

WOD:

”The Chief hardcore”
AMRAP 6 min
7 rounds of the chief
Max cal Air Bike

4 min rest

AMRAP 6 min
7 rounds of the chief
Max rep Burpees

4 min rest

AMRAP 6 min
4 rounds of the chief
Max cal Air Bike

4 min rest

AMRAP 6 min
4 rounds of the chief
Max rep Burpees

Baspass:

EMOM 14 min
4-8 Pull-ups/Hanging leg raises

AMRAP 10 min
18 KB deadlfit
14 Medball cleans
10 Pushups

Weightlifting:

A) 3 Tall Clean 3x90e%
B) 2+1 Clean & Jerk – 83%, 88%, 3×93%
C) 2 Front Squat – 70%, 80%, 85%, 3×90%

Tisdag 14:e

WOD:

In 12 min
6 set of 5+5 Front Rack Lunges

In teams of two
AMRAP 8 min
50 Sync KB GTOH
Max rep KB OH Squats

2 min rest

AMRAP 8 min
50 Sync Box Jumps
Max rep pushups (resting athlete holds slamball or KB)

Baspass:

In 12 min
6-5-4-3-2-2-2 Front squat/Thruster

AMRAP 12 min
30 Burpee box jumps
20 Clean and jerk

Powerlifting:

Squats

1) Technique/Accessory work
2) Volume work @ 50-70 % DM
2) Bonus

Gymnastik:

  • Fokus: Volter

Onsdag 15:e

WOD:

EMOM 24 min
1. 5-20 kipping HSPU
2. 5-20 Situps
3. 5-20 kipping pullups
4. 20-40 sec hollow hold

AMRAP 6 min
Thrusters*
*start every minute with 5-10 Burpees

Weightlifting:

A) 3 High hang snatch 3x90e%
B) Power snatch+Hang snatch – 83%, 88%, 3×93%
C) 2 Snatch Pull – 4×120%

Torsdag 16:e

WOD:

In 22 min
6 sets of 3 T&G squat clean
then,
5 sets of 3 Front squats

AMRAP 8 min
6 Ring row/pull-ups/chest to bar
6 Snatches

Baspass:

EMOM 12 min
Head/Handstand against the wall

AMRAP 8 min
10 DB Shoulder to overhead
10 Goblet squats
10 Ring row/pull-ups

Weightlifting:

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

Kettlebell

Technique: Jerk

EMOM 10 min
E: 6 Drop Jerk (left)
O: 6 Drop Jerk (right)

AMRAP 5 min
Clean and Jerk
3 min rest
AMRAP 3 min
Clean and Jerk

Fredag 17:e

WOD:

EMOM 20 min
1: 8+8 DB/KB row
2: 5+5 DB/KB strict press
3: 1-5 Rope climbs
4: WOW: (kipping gymnastics)/DU

For time (cap 8 min)
15-12-9-12-15
Toes to bar
Power Clean

Söndag 19:e

WOD:

In 12 min
6-5-4-3-2-2-2 Front squat/Thruster

AMRAP 12 min
30 Burpee box jumps
20 Clean and jerk

WODs v.45

Måndag 6:e

WOD:

EMOM 10 min
5 T&G Power Clean and Jerk

AMRAP 20 min
3 Thrusters
6 Pushups
10 DB Snatch
12 DB over head Squats

Baspass:

Every 2 min for 12 min
8 Shoulder to overhead

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

Weightlifting:

A) 3 High hang snatch 3x90e%
B) Power snatch+Hang snatch – 80%, 85%, 3×90%
C) 2 Snatch Pull – 4×120%

Tisdag 7:e

WOD:

EMOM 10 min
O: 4-8 strict HSPU
E: 30-40 sec hollow hold

In teams of two, share anyhow
AMRAP 7 min
20 Deadlift
40 Lateral Burpee over bar

4 min rest

AMRAP 7 min
20 KB Goblet Squats (heavy)
40 KTE/TTB

Baspass:

EMOM 12 min
Head/Handstand against the wall

AMRAP 11 min
50 KB swing/clean
40 Push-ups
30 Box jumps

Powerlifting:

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

Gymnastik:

  • Fokus: TTB/pullups/muscle up

Onsdag 8:e

WOD:

In 18 min
6 sets of 3 Hang Squat Snatch
6 sets of 3 OHSq

AMRAP 12 min
50 Double Unders
3 rounds of 3 pull-ups/C2B/MU + 6 Push Jerks

Weightlifting:

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

Torsdag 9:e

WOD:

EMOM 15 min
1: 4-8 strict pullups
2: WOW
3: 30-40 sec L-sit

Every 2.5 min for 15 min
2 strict HSPU/deficit HSPU
8 kipping HSPU/deficit HSPU
20 KB Swing

Baspass:

In 12 min
6-5-4-3-2-2-2 Deadlifts

AMRAP 8 min
8 Target burpees
5-10-15.. DB/KB Snatch

Weightlifting:

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

Kettlebell

Technique: Clean

EMOM 8 min
10 Alternating one arm KB Clean without swing

EMOM 5 min
6 Two KB Clean, then rest in rack position

AMRAP 14 min
Buy in 50 Two KB swing, then AMRAP:
10 one arm KB clean and jerk (left)
20 m KB OH walk (left)
10 one arm KB clean and jerk (right)
20 m KB OH walk (right)

Fredag 10:e

WOD:

In 16 min
4 set of 3 High Hang Clean + 3 Jerk
4 set of 3 Clean +1 Jerk

AMRAP 14 min
20 Slamball over shoulder
20 Wallballs
20 Pistols

Söndag 12: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