Måndag 27:e
WOD
Warm up 10 min
In 12 min
6-5-4-3-2-1 Clean and jerk
Increase weight each set
4 RFT
50 Lunges
40 KB-sving
30 Pushups
20 T2B
10 Get up BJ
Styrkelyft, bänkpress
- Uppvärmning
- 5x4rep @80-85%
- Kompletteringsset
- Final
Tisdag 28:e
WOD
Warm up 10 min
50 burpees
Difrannie
21-15-9
Deadlift (Change weights by yourself)
Thrusters
HSPU
Pullups
50-40-30-20-10
DU
Situps
1000m run
Time cap:40 min, scale accordingly!
Olympic weightlifting
- Warm up
- 5×2+1 Clean Pull+Power clean
- 6×1 Clean & Jerk
- 4×3 Front Squat
Gymnastik
- Flickis/bakåtvolt
Mobility
- Shoulders and upper back
Onsdag 29:e
WOD
Warm up 10 min
EMOM 8 min
3 Back squats with 1 sec pause halfway down, in bottom and halfway up
EMOM 8 min
Hang snatch + power snatch + Overhead squat
AMRAP 15 min
15 WB
10 Pullups
5 burpee BJ
Time cap 20 min
Styrkelyft, marklyft
- Uppvärmning
- 5x4rep @80-85%
- Kompletteringsset
- Final
Torsdag 30:e
WOD
Warm up 10 min
EMOM 12 min
Even: 4-8 strict Pullups
Odd: 15-30 sec L-sit
In teams of 2
AmCap 20 min
P1 works 2 min
10 Burpees over Rower/bar
Row/AB for Cals until 2 min
P2 Rest
Change working athlete every other minute
Score is Cal
Weightlifting
- Warm up
- 6×1 Snatch
- Daily max OHs
- 4×4 Snatch Pull
Gymnastik
- Handvolt/framåtvolt
Mobility
- Hips and ankles
Fredag 31: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
E2MOM 14 min
5 frontsquat
15-12-9
KB Alternated GTOH
KB Boxovers
KB Swing