Måndag 10:e
WOD
Warm up 10 min
Every 2 minute 10 min
1 power clean+2 jerks
In 10 minutes
4-6 set of 3 front squat
Two rounds of:
AMRAP 4 min
5 pullups
10 pushups
15 wallballs
2 min rest
Styrkelyft, knäböj
- Uppvärmning
- 6x2rep @85-90%
- Kompletteringsset
- Final
Tisdag 11:e
WOD
Warm up 10 min
EMOM 10 min
E: 4-8 strict leg raises
O: 4-8 strict ring dips
In teams of two:
AMRAP 20 min
12/9 cal row/AB
6 Power clean(42,5/30)
6 Front squat(42,5/30)
(One round each at a time)
Olympic weightlifting
- Warm up
- 5×1+2 Power clean and jerk
- 5×3 Paused Push Press
- 5×5 Back Squat
Gymnastik
- Muscle up/TTB/kippade pull ups
Mobility
- Upper body
Onsdag 12: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
4-6 set of 8 back squat
21-15-9
HSPU
Box jump overs
Styrkelyft, Knäböj
- Uppvärmning
- 7x1rep @90-95%
- Kompletteringsset
- Final
Torsdag 13:e
WOD
Warm up 10 min
Every 90 sec 12 min
1 snatch+2 OHSq
AMRAP 20 min
400 m run
10 pull ups
10 KB/DB snatch
10 deadlift
Weightlifting
- Warm up
- 5×3 Hang snatch pull
- 6×1 Snatch
- 5×2 Front Squat
Gymnastik
- Rondat och handstående/gång
Mobility
- Lower body
Fredag 14:e
WOD
Warm up 10 min
EMOM 18 min
A: 5 front squats
B: 4-10 strict ring row
C: 4-10 push-ups or ring push-ups
1vs1, 3 rounds each of 2 min AMRAP
20 Power clean
20 Wallballs
20 TTB
20 DB push press
(Complete one 2 min round each at a time. Continue where your last round ended)