Måndag 20:e
WOD
Warm up 10 min
EMOM 10 min
3 TNG snatches
In teams of two
AMRAP 20 min
8 power cleans
8 STOH
8 burpees over bar
P1 work one round while P2 work with active hang, then switch
Styrkelyft, marklyft
- Uppvärmning
- 4x6rep @75-80%
- Kompletteringsset
- Final
Tisdag 21:a
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 10 min
1 power clean+2 front squat
AMRAP 4 min
10 wallballs
10 TTB
10 box jump
2 min rest
AMRAP 4 min
7 pullups
7 HSPU
7 heavy KB swings
Olympic weightlifting
*Specialpass*
To prepare for the Open:
Barbell cycling snatch, clean and jerk, thrusters, squat cleans, shoulder to overhead etc
Gymnastik
- Handvolt/framåttvolt
Mobility
- Hips and ankles
Onsdag 22:a
WOD
Warm up 10 min
EMOM 12 min
E: 4-8 strict leg raises
O: 4-8 strict HSPU
In teams of two
500m row
40 Toes to bar
50 OHSq
60 Burpee box jump
60 Deadlift
50 DB snatch
40 Pullups
500m row
One person do the first row and the other person the last one
Time cap 20 min
Styrkelyft, knäböj
- Uppvärmning
- 5x4rep @80-85%
- Kompletteringsset
- Final
Torsdag 23: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
Every 2 minute for 12 min
4 heavy back squats
AMRAP 8 min
7 goblet squat (24/16)
7 KB box step up (24/16)
7 power snatch (40/30)
Weightlifting
- Warm up
- 5x(1+1) Clean+Hang clean
- 5x(1+2) Jerk with pause+Jerk
- 3×1 Clean and jerk
Gymnastik
- Flickis/bakåtvolt
Mobility
- Balance, core and partner stretch
Fredag 24:e
WOD
Warm up 10 min
Open 17.5
If you are doing the open tomorrow rest today.