WODs v. 44

Måndag 31:a

Warm up 10 min

EMOM 16 min:
Even: burpees (choose a number that makes you work at least 45-50 sec of the minute)
Uneven: 2 Clean and jerk

8 min AMRAP:
10 Toes to bar
10 Burpee boxjumps

At 8:00:
90 sec AMRAP
Push-ups

Styrkelyft, Bänkpress

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset
  4. Final

Tisdag 1:a

Warm up 10 min

EMOM 5 min:
2 Snatch
At 5:00:
E90sec for 6 min
1 Snatch
(Start low and work your way up to a daily heavy snatch without sacrificing form)

AMRAP 7 min:
6 Pull-ups
9 Box jumps
12 KB swings

Weightlifting

  1. Warm up
  2. Drop snatch
  3. Build up to todays max in snatch
  4. 4×4 Snatch pull

Gymnastik

  1. EMOM 12 min, E: huvudstående O: brygga
  2. Teknik: Handstående
  3. Styrka, EMOM 16 min, E: jägarvila mot vägg, O: 12 upphopp med växlande ben
  4. Stretch

Onsdag 2:a

Warm up 10 min

E90sec for 9 min:
3×2 pull-ups or chest to bar
(jump up and do two, times three. We’re working on efficient starts, don’t kip excessively when starting each set)

AMRAP 10 min:
5 HSPU
5 Ring dips
12 Deadlift

Styrkelyft, Marklyft

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset
  4. Final

Torsdag 3:e

Warm up 10 min

E30sec for 7 min:
3 tng clean and jerks

18-12-6
Handrelease burpees
One arm KB swings
Shuttle runs (5m back and forth)

Weightlifting

  1. Warm up
  2. Split jerk with 3sec paus (in dip&split)
  3. Build up to todays max 2RM clean
  4. 4×4 Paused front squats

Gymnastik

  1. EMOM 12 min, sparka över från brygga m. hjälp
  2. Teknik: Ropeclimbs
  3. Styrka, Cirkel:
    1. Shoot throughs
    2. Rullande pistols höger ben
    3. Rullande pistols vänster ben
    4. Wall climbs med planka
    5. Dips i ringar
    6. Bakåtrull med grenpress
  4. Stretch

Fredag 4:e

In teams of two:
20 min AMRAP
10 m handstand walk/10 m assisted HSW/3 wall walks (each)
20 Partner deadlifts (regular deadlifts if there’s to much height difference)
30 toes to bar
40 Partner pistols

At 24.00:
150 wallballs (face eachother with 4/3 m between you, and throw the wallballs to eachother. Drop equals 10 penalty burpees)

WODs v.43

Måndag 24:e

Warm up 10 min

EMOM 12 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (In this segment you will pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

 “Ship”
9 rounds for time of
7 squat cleans
8 burpee box jumps

Styrkelyft, Marklyft

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset
  4. Final

Tisdag 25:e

Warm up 10 min

On a running clock:

00:00-10:00
Establish a daily max in clean + 2 jerks

10:00-20:00
EMOM perform 1-2 power clean and push jerk

“Fran vs. Elizabeth, no holds barred”
21-15-9
Pull-ups
Air squats
Ring dips

Weightlifting

  1. Warm up
  2. Power clean + drop split jerk
  3. Build up to todays max clean and jerk
  4. 4×4 Front squats

Gymnastik

  1. EMOM 16 min, brygga
  2. Teknik: Ropeclimbs
  3. Styrka, EMOM 16 min, E: L-sit i ringar, O: Hollow hold med sit up
  4. Stretch

Onsdag 26:e

Warm up 10 min

In 10 min
Perform 6 sets of 3 back squats

EMOM 7 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (In this segment you will pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

“14.1”
AMRAP 10 min
30 DU
15 Power snatch

Styrkelyft, knäböj

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset
  4. Final

Torsdag 27:e

Warm up 10 min

EMOM OR Every 90 sec for 9 min
4-8 strict banded pull-ups/pull-ups/weighted pull-ups/chest to bar

On a running clock:

00:00-10:00
8-16-32
Wall ball shots
Box jumps
KB swings/snatches

11:00-19:00
24-12-6
KB swings/snatches
Box jumps
Wall ball shots

Weightlifting

  1. Warm up
  2. High hang snatch
  3. Build up to today’s max snatch
  4. 4×3 floating snatch pulls

Gymnastik

  1. EMOM 16min, handstående
  2. Teknik: Framåtvolt
  3. Styrka, Cirkel
    1. Push-ups i ringar
    2. Grensit
    3. Beat swings m. greppbyte
    4. Arch hold
    5. Statisk front lever i ringar m. låda
  4. Stretch

Fredag 28:e

Warm up 10 min

On a running clock:

00:00-10:00
EMOM perform 1-2 squat snatches (increase weight throughout)

10:00-20:00
Perform 5 sets of 5 reps front squats

In teams of two, AMRAP 9 min
3-6-9-12..
Toes to bar
Hand release push-ups

(In this workout one person works the amrap and one accumulates calories in the rower of air bike. You may switch between the two at any time, and the 3-6-9-12.. rep count is individual)