WODs v.50

Måndag 12:e

Warm up 10 min

EMOM 14 min
E: 4-8 tng Power snatch
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
9 Deadlifts
12 Hand release push-ups
15 Box jumps

Styrkelyft, Bänkpress

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

Tisdag 13:e

Warm up 10 min

Luciafirande med 12 days to Christmas

1 – Snatch (40/30)
2 – HSPU/Armhävningar
3 – Ring dips/dips mot låda
4 – Pistols (2 per ben)/Airsquats
5 – T2B/LR
6 – C&J (40/30)
7 – Hand release burpee boxjump
8 – STOH (40/30)
9 –PU/Ringrodd
10 – WB (10/6)
11 – KB-snatch/KB-sving (24/16)
12 – Thrusters (40/30)

Weightlifting

  1. Warm up
  2. Power clean+Two push press
  3. Build up to today’s max C&J
  4. 4×4 Clean pulls

Gymnastik, terminsavslutning!

  1. EMOM 16 min, handstående
  2. Teknik: Front roll i ringar
  3. Styrka, EMOM 12 min, E: Beat swings 12 st, O: Eccentric pull-ups
  4. Stretch

Onsdag 14:e

Warm up 10 min

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

In teams of two:
6 min AMRAP
15/12 cal AB
Max goblet squats
1 min rest

6 min AMRAP
15/12 cal row
Max box jumps
1 min rest

6 min AMRAP
20-100 DU
Max DB snatch/ground to OH

(One person completes the AB/row/DU while the other max out reps of the other exercise, then switch)

Styrkelyft, Marklyft

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

Kettlebell

  1. Uppvärmning
  2. Teknik
  3. Styrka
  4. WOD
  5. Avslut

Torsdag 15:e

Warm up 10 min

EMOM 12 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 12 min
Front squat 5-5-4-4-3-3-3

8 min EMOM
E: 12-20 unbroken shoulder to overhead
O: 8-20 unbroken ring rows

Weightlifting

  1. Warm up
  2. Three position snatch
  3. Build up to today’s max snatch
  4. 4×4 Snatch grip deadlifts

Fredag 16:e

Warm up 10 min

4 min
35 toes to bar
5-50 DU
Amrap squat clean
rest 1 min
4 min
28 toes to bar
5-50 DU
Amrap squat cleans
1 min rest
4 min
20 toes to bar
5-50 DU
Amrap squat cleans

rest 3 min
4 min
35 burpees over bar
5-50 DU
Amrap power snatch
rest 1 min
4 min
28 burpees over bar
5-50 DU
Amrap power snatch
rest 1 min
4 min
20 burpees over bar
5-50 DU
Amrap power snatch
(Optional: increase weight on the bar for each round of the two separate ladders)