WOD

WODs v.5

Måndag 30:e

Warm up 10 min

In 10 min
5 sets of 8-10 Front squats

EMOM 8 min
Work on weakness: DU/skill based gymnastics (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)

For time (12 min time cap)
90 DU
70 Wallballs
50 Situps
30 KB snatch
10 HSPU

 

Styrkelyft, Knäböj

  1. Uppvärmning
  2. 5x4rep @80-85%
  3. Kompletteringsset
  4. Final

Tisdag 31:a

Warm up 10 min

EMOM 10 min
Build to a daily max in close grip split snatch

”Twilight of the Thunder Dwarf”
Buy in: 100 Push-ups, then;
6 rounds for time of:
12 burpees over bar
1 deadlift (220/140 kg)

(Except for the push-ups, you are allowed to work only during the first 30 sec of each minute. Eg. You finish push-ups at 7:43 and your first window of working on the 6 rounds begins. It ends at 8:13. Your next window of work starts 8:43 and ends 9:13 etc. And of course, scale the deadlifts. This workout is dedicated to coach Niklas Björk, hence the weight)

 

Weightlifting

  1. Warm up
  2. Power jerk+Front squat+Jerk
  3. 4×1 Consecutive clean and jerks
  4. 2×10 Front squats

Gymnastik

  1. EMOM 12 min, E: 5st hollow-neutral+5st arch-neutral, O: Handstående
  2. Teknik: Rondat
    1. Hjulning på linje
    2. Rondat med tryck till liggande på mage
    3. Hjulning till jämfota
  3. Styrka:, EMOM 12 min, E: Eccentric pull ups, O: Situps med viktplatta (start i hollow)
  4. Stretch

Mobility

  1. Balans, core och partnerstretch

Onsdag 1:a

Warm up 10 min

In teams of two
AMRAP 40 min
Max cal row/AB

Buy in:
40 Pullups
10 C&J 40/30
40 Pistols or Airsquats
10 C&J
40 Dips
10 C&J
40 KB-Swing 32/24
10 C&J
40 Back Squats
10 C&J
40 Box jumps
10 C&J
40 Burpees over buddy

 

Styrkelyft, Bänkpress

  1. Uppvärmning
  2. 5x4rep @80-85%
  3. Kompletteringsset
  4. Final

Torsdag 2:a

Warm up 10 min

EMOM 8 min
Work on weakness: DU/skill based gymnastics (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)

With a running clock:
00:00- 10:00: daily max in squat clean

10:00-15:00
Do 3-4 sets of 2 squat clean @70-80% of your daily max

”16.3”
10 power snatches (35/25 kg)
3 bar muscle-ups/chest to bar/jumping chest to bar

 

Weightlifting

  1. Warm up
  2. Daily max snatch balance+OH’s
  3. Build up to today’s max Power snatch
  4. Snatch liftoff with 3sec.pause (drop bar)+Snatch pull

Gymnastik

  1. EMOM 12 min, Brygga med hjälp
  2. Teknik: Muscle up
    1. Transitions m band i ringar
    2. Svingar i ringar/räcke
    3. Muscle up med pass
  3. Styrka, Cirkel;
    1. L-sit i paralettes/på lådor
    2. Push ups i ringar
    3. Statisk front lever i ringar
    4. Gunga i hollow hold
    5. Gunga i arch hold
    6. Grodhopp
  4. Stretch

Mobility

  1. Axlar och bröstrygg

Fredag 3:e

Warm up 10 min

EMOM 12 min
E: 4-8 strict pull-ups
O: 4-8 strict HSPU

4 rounds of
AMRAP 3 min
12/15 cal row/AB
20 Lunges anyhow
15 DL
10 TTB
5 S2OH
Rest 1 min
(Start every round where you ended the last)