Måndag 6:e
WOD
Warm up 10 min
EMOM 10min
E: 4-8 strict pullups/jumping pullups or ringrow
O: 5-10 pushups/dips (focus on technique and control on the way down)
For time (timecap: end of class)
50 Wallballs
25 situps
7 PC
40 Wallballs
20 situps
7 PC
30 Wallballs
15 situps
7 PC
20 Wallballs
10 situps
7 PC
10 Wallballs
5 situps
7 PC
Styrkelyft, bänkpress
- Uppvärmning
- 3x8rep @65-75%
- Kompletteringsset
- Final
Tisdag 7:e
WOD
Warm up 10 min
EMOM 10 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
In 10 min:
5 sets of 10 reps back/frontsquats
AMRAP 10 min
3-6-9-12….
Burpee box jumps
KB thrusters
Olympic weightlifting
*Specialpass*
To prepare for the Open:
Barbell cycling snatch, clean and jerk, thrusters, squat cleans, shoulder to overhead etc
Gymnastik
- Handvolt/Framåtvolt
Mobility
- Shoulders and upper back
Onsdag 8:e
WOD
Warm up 10 min
In 12 min
Build up to a daily max in power snatch
AMRAP 20 min
In teams of two
12/9 cal row
9 box jump overs
6 hang power clean
One athlete complete 1 full round before switching
Styrkelyft, Marklyft
- Uppvärmning
- 3x8rep @65-75%
- Kompletteringsset
- Final
Torsdag 9:e
WOD
Warm up 10 min
EMOM 10 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
In 12 min
Perform 4-6 sets of 3 power or squat cleans
AMRAP 4 min
8 STOH
8 Bar facing burpees
2 min rest
AMRAP 4 min
8 HSPU
8 TTB
Weightlifting
- Warm up
- 5×1 Snatch
- 5×(1+1) Snatch Pull+Low hang snatch
- 4x(1+1) Snatch Balance+OHS’s
Gymnastik
- Flickis/Bakåtvolt
Mobility
- Hips and ankles
Fredag 10:e
WOD
Warm up 10 min
Open 17.3
If you are doing the open tomorrow rest today.