Måndag 24:e
WOD
Warm up 10 min
EMOM 15 min
Min A: 4-8 Front Squats (start from floor)
Min B: 10-30 sec L-sit
Min C: 4-10 strict HSPU
Two Rounds of:
AMRAP 3 min
(use the same barbell)
15 deadlifts
9 power clean
3 power snatch
Rest 1 min
AMRAP 3 min
21 DU
15 KBS
9 KB thrusters
Rest 1 min
Powerlifting, squats
- Warm up
- 3x8rep @65-75%
- Accessory work
- Bonus
Tisdag 25:e
WOD
Warm up 10 min
Löpning 100-200-300…800 meter
24-21-18…3
Pull-ups
Gobletsquats
T2B
Time Cap 40 min
Olympic weightlifting
- Warm up
- Power clean+Two push press
- Build up to today’s max SqCl&J
- 4×4 Clean pulls
Gymnastik
- Muscle up/TTB/kippade pull ups
Mobility
- Upper body
Onsdag 26:e
WOD
Warm up 10 min
In 9 min
Deadlift 6-6-4-4-2-2-1
EMOM 7 min
3 Squat clean
3 RFT
25 Situps
20 alternated KB/DB-snatch
15 burpee boxjumps
10 HSPU
1min rest
Time cap 15 min
Powerlifting, bench press
- Warm up
- 3x8rep @65-75%
- Accessory work
- Bonus
Torsdag 27:e
WOD
Warm up 10 min
EMOM 10 min
E: 20-40 sec Hollow position
O: 4-8 Strict Pullups/C2B
Double Hammer
In teams of 2, share anyhow
5 RFT
10 Power clean (61/43)
20 Front squats
10 STOH
40 Pullups
Time cap 22 min
Weightlifting
- Warm up
- 2x High Hang Snatch
- Snatch pull+Power snatch
- 5×4 Back Squats
Gymnastik
- Rondat och handstående/gång
Mobility
- Lower body
Fredag 28: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
E2M 12 min
5 Back squats
21-15-9
Air squats
Hang power cleans
Burpees