Måndag 25:e
Warm up 10 min
In 10 min:
Complete 6 sets of 3 Front squats
4 Rounds of:
3 min AMRAP
10 cal row
8 Push-ups/Ring dips
3:30 min rest
Styrkelyft, bänkpress
- Uppvärmning, skuldror, bröst och brygga
- Upptrappning till dagens 1RM
- Sänk vikten och kör 4 set med 4:or
- Sänk vikten till 50% av dagens 1RM och reppa till fail 3 gånger, se till att ha passare så du kan maxa ur ordentligt
- Om tid finns över: Axelpressar med hantlar eller skivstång, 5×8, kort vila!
Tisdag 26:e
Warm up 10 min
E2 min for 12 min:
2 Squat clean and jerks
5 rounds of:
30 sec bridge hold
30 sec L-sit (rings/boxes/parallettes)
In 10 min:
8 -12 sets of box clean jump overs
For time:
Max wall supported handstand
Max active hang
Max wall supported handstand
Max active hang
Onsdag 27:e
Warm up 10 min
Every 20 sec for 8 min:
3 consecutive frog leaps
In teams of two:
10 min AMRAP
12 Ring dips
14 T2b
Team Karen, in teams of two:
150 wall ball shots
Weightlifting
- Warm up
- Build up to a medium heavy hang clean and pause jerk
- Build up to today’s max clean and jerk
- EMOM 9 min: 3 clean pulls
Torsdag 28:e
Warm up 10 min
In 10 min:
6-12 Sets of squat snatch plus OH squat (Build from light to medium heavy)
5 rounds of:
30 sec plank hold
30 sec static back extension on the floor
2 rounds of:
8 Jumping squats
8 KB-swings
In complete in 2 min, move on to:
2 rounds of:
10 Jumping squats
10 KB-swings
In complete in 2 min, move on to:
2 rounds of:
12 Jumping squats
12 KB-swings
And so forth
(If you fail to complete a round, subtract 2-4 reps of each movement and the wod becomes a Every 2 min for 20 min)
Weightlifting
- Warm up
- Build up to a medium heavy high hang snatch
- Build up to todays max in 3 consecutive snatch singles
- 5 x 5 Back squat
Fredag 29:e
Warm up 10 min
Every 2 min for 10 min:
5 Squats + 20-45 sec wall supported handstand hold
In teams of two:
AMRAP 10 min:
30 DU
15 Thrusters
(In order for reps to count, one person must perform a farmers hold with KB/DB)
At 12:00, 5 rounds:
10 Burpee box overs
5 HSPU