Måndag 13: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
EMOM 12 min
1 power clean+2 jerks
AMRAP 10 min
5 deadlift
10 lunges anyhow
15 wallballs
Styrkelyft, knäböj
- Uppvärmning
- 4x6rep @75-80%
- Kompletteringsset
- Final
Tisdag 14:e
WOD
Warm up 10 min
EMOM 10 min
E: 4-8 st strict HSPU
O: 10-30 s L-sit
In teams of two, share anyhow:
50 pullups
15 power cleans (52,5/35kg)
50 situps
15 power cleans
50 wallballs
15 power cleans
50 box jump
15 power cleans
50 HSPU
15 power cleans
Time cap: 20 min. If you are done before time cap – burpees over buddy!
Olympic weightlifting
*Specialpass*
To prepare for the Open:
Barbell cycling snatch, clean and jerk, thrusters, squat cleans, shoulder to overhead etc
Gymnastik
- Flickis/bakåtvolt
Mobility
- Balance, core and partner stretch
Onsdag 15: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
EMOM 8 min
3 front squat with a 3 sec pause in bottom
3 rounds for time
10 OHS
10 ring dips
1 min rest
3 rounds for time
10 Pushups
10 DB/KB snatch
Styrkelyft, bänkpress
- Uppvärmning
- 4x6rep @75-80%
- Kompletteringsset
- Final
Torsdag 16:e
WOD
Warm up 10 min
EMOM 10 min
1 high hang snatch+1 snatch(squat or power)
AMRAP 10 min
12/9 cal row
10 TTB
15 front racked KB squat
2 min rest
AMRAP 10 min
5 DB thrusters
10 KB swing
15 KB facing burpees
Weightlifting
- Warm up
- 5×2 Snatch
- 4×3 Snatch Pull
- 5×3 Front Squat
Gymnastik
- Handvolt/framåtvolt
Mobility
- Shoulders and upper back
Fredag 17:e
WOD
Warm up 10 min
Open 17.4
If you are doing the open tomorrow rest today.