WOD

WODs v.49

Måndag 5:e

Warm up 10 min

In teams of two:
EMOM 12 min
E: 4 front squats (start from ground)
O: 5-15 toes to bar/hanging leg raises

EMOM 8 min
Work on weakness: Double-unders/kipping gymnastics/rope climbs/pistol squats (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)

AMRAP 10 min
5 HSPU
10 backward OH/FR lunges
15 deadlifts

Styrkelyft, Marklyft

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

Tisdag 6:e

Warm up 10 min

Every 2 min for 16 min
1 snatch+2 clusters+3 hang cleans+4 S2OH+10 burpees over bar

8 min AMRAP
20 KB snatches/swings
30 DU
40 Goblet squats
rest 2 min
5 min AMRAP
12 KB snatches/swings
18 DU
24 Goblet squats

Weightlifting

  1. Warm up
  2. Two cleans+Pause jerk
  3. 4×1 Consecutive clean and jerks
  4. 4×4 Jerk drive

Gymnastik

  1. EMOM 12 min, 2-4 brytningar
  2. Teknik: MU-transitions
  3. Styrka, EMOM 10 min, E: L-sit i ringar, O: Svingar med greppbyte 10st
  4. Tabata 8 min, Hollow och arch hold
  5. Stretch

Onsdag 7:e

Warm up 10 min

EMOM 12 min
E: 4-8 Strict HSPU/DB press
O: 4-8 Strict pull-ups/ring row

2 rounds of:
4 min AMRAP
15 burpee box jump overs
15 toes to bar
rest 1 min
4 min AMRAP
15 cal row/AB
15 ring dips/push-ups
rest 1 min

Styrkelyft, Knäböj

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

Kettlebell

  1. Uppvärmning
  2. Teknik: Swing/Soft Swing
  3. 10 min EMOM: Odd min- 8 Swing (high intensity) Even min- 16 Soft Swing (low intensity)
  4. 6 min AMRAP: 10 KB Thruster (high intensity) 10 Soft Swing (recovery)
  5. 1 minute rest
  6. 2 min AMRAP: Two arm KB Swing (grip training).

Torsdag 8:e

Warm up 10 min

EMOM 8 min
Work on weakness: Double-unders/kipping gymnastics/rope climbs/pistol squats (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)

In 10 min
8-10 sets of 1 power snatch and 1 hang snatch

5 rounds for time of
20 Pull-ups
15 Push-ups
10 FR KB box step-ups
(Cap 14 min)

Weightlifting

  1. Warm up
  2. Daily max snatch balance
  3. Snatch+Hang snatch+OH’s
  4. 4×4 Snatch pulls

Gymnastik

  1. EMOM 12 min, Handstående
  2. Teknik: Bakåtvolt
  3. Styrka, EMOM 12, E: Axeldrag i rigg 10-15st, O: 12 Breda push-ups i ringar 4-8st
  4. Stretch

Fredag 9:e

Warm up 10 min

7 rounds of:
50 sec max cal row
50 sec max clean and jerk
50 sec max burpee box jumps
50 sec max wallballs
2 min rest
(10 sec transition time on each exercise)