WODs v.40

Måndag 3:e

Warm up 10 min

EMOM 9 min
Hang snatch + snatch + OH squat
(Increase weight throughout)

AMRAP 9 min
5 snatch
10 Goblet squat
15 KB swings

4 rounds not for time of
5 strict press
10 barbell/kb/db row

Styrkelyft, marklyft

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

Tisdag 4:e

Warm up 10 min

EMOM 12 min
Odd: 6 DL
Even: 4-8 strict pull-ups

5 RFT
400 m run
10 hanging knee lifts/hanging leg lifts/toes to bar
10 HSPU

Weightlifting

  1. Warm up
  2. Drop snatch
  3. Build up to today’s max snatch
  4. 4×4 Snatch balance

Gymnastik

  1. EMOM 16 min, jämn handstående, udda jägarvila med axelrotation
  2. Teknik; Muscle up-svingar i räcka och ringar
  3. Styrka; EMOM 10 min: Jämn 3-6 pull-ups i ringar, Udda 8 dips på låda
  4. Tabata 8 min, hollow och arch hold

Onsdag 5:e

Warm up 10 min

EMOM 12 min
Odd: 5+5 Bulgarian split squats
Even: 5+5 One arm KB press

In teams of two, perform for time:
100 burpees
80 heavy KB swings
60 Thrusters
40 FR lunges
20 Ring row/pull-ups/chest to bar/bar muscle-ups
800m run with kettlebell

Styrkelyft, knäböj

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

Torsdag 6:e

Warm up 10 min

In 10 min
5 sets of pause squat (9-7-5-3-1, increasing weight)

On a running clock:

00:00-03:00
6 burpees
6 sit-ups

04:00-07:00
6 pull-ups
6 wall ball shtos

08:00-11:00
20 DU
10 KB swings

Weightlifting

  1. Warm up
  2. Power clean + Squat jerk (or Low push jerk)
  3. Build up to todays max clean and jerk
  4. 4×3 Clean pull

Fredag 7:a

Warm up 10 min

EMOM 9 min
Hang clean + clean + jerk
(Increase weight throughout)

EMOM 6 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 skill and perform a set/number of reps/time period of, every minute on the minute)

AMRAP 14 min
6 power cleans
9 burpees over bar
12 hanging knee lifts/hanging leg lifts/toes to bar