Måndag 3: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 minutes
5 sets of 5 reps backsquats
4 rounds for time (timecap 10min)
20 DU
15 Alt KBS-snatch
10 BJO
Styrkelyft, knäböj
- Uppvärmning
- 5x4rep @80-85%
- Kompletteringsset
- Final
Tisdag 4:e
WOD
Warm up 10 min
In 10 min
5-6 set of 2 Squat Cleans+Jerk
”Crush cancer 2014”
3 Rounds of
1min PowerCleans 40/30
1min burpees
1min KBS 24/16
1min STOH 40/30
1min DU
1min vila
Olympic weightlifting
- Warm up
- 5×1+2 Power clean and jerk
- 5×3 Paused Push Press
- 5×5 Back Squat
Gymnastik
- Rondat och handstående/gång
Mobility
- Balance core and partner stretch
Onsdag 5:e
WOD
Warm up 10 min
For time (time cap 40 min):
3 Rounds of:
400m run
1-2-3 rounds of
10DL
10 STOH
10 FS
then,
20-15-10
situps
lunges anyhow
Styrkelyft, bänkpress
- Uppvärmning
- 5x4rep @80-85%
- Kompletteringsset
- Final
Torsdag 6:e
WOD
Warm up 10 min
In 10min
5-7 sets of 3 reps paused backsquats
EMOM 8min
1 Power snatch+1 snatch
Amrap 12min
12 pistols/airsquats
9 pushups
6 wallballs
3 squatsnatch
Weightlifting
- Warm up
- 5×3 Hang snatch pull
- 6×1 Snatch
- 5×2 Front Squat
Gymnastik
- Muscle up/TTB/kippade pull ups
Mobility
- Shoulders and upper back
Fredag 7:e
WOD
Warm up 10 min
EMOM 12 min
Even: 4-8 strict pull-ups
Odd: 4-8 strict ring dips or 15-30 sec ring support hold
12.5 meets 13.4
In teams of two:
14 min AMRAP
3-6-9-12…
Toes to bar
Clean and jerk (60/42.5)
Chest to bar
Thrusters (42.5/30)