Måndag 1:a
WOD
Warm up 10 min
1 min rest between every AMRAP
AMRAP 8 min
2-2-2-4-4-4 etc.
Push ups
Situps
Air squats
AMRAP 8 min
2-2-4-4 etc.
KB swings
KB deadlift
AMRAP 8 min
2-2-2-4-4-4 etc.
Wallballs
Box jumps
HSPU
AMRAP 8 min
2-2-4-4 etc.
Burpees
DB/KB Thrusters
Powerlifting, deadlift
- Warm up
- 3x8rep @65-75%
- Accessory work
- Bonus
Tisdag 2:a
WOD
Warm up 10 min
EMOM 10 min
E: 4-8 strict pullups
O: 4-8 strict HSPU
In 10 minutes
perform 4-6 set of 3 back squats with 3 sec pause in bottom
21-15-9
Box jumps
KB swings
1 min rest
9-15-21
TTB
Wallballs
Olympic weightlifting
- Warm up
- 5×2 Snatch
- 4×3 Snatch Pull
- 5×3 Front Squat
Gymnastik
- Handvolt/framåtvolt
Mobility
- Lower body
Onsdag 3:e
WOD
Warm up 10 min
Every 90 sec 12 min
1 high hang snatch+1 snatch
21-18-15-12-9-6-3
Front squat(42,5/30)
Burpee over bar
Time cap 20 min
Powerlifting, squats
- Warm up
- 4x6rep 75-80%
- Accessory work
- Bonus
Torsdag 4:e
WOD
Warm up 10 min
In 10 minutes
Perform 4-6 set 1 power clean+2 jerks
In 8 minutes
Perform 3-5 set of 10 front squats
3 rounds of:
AMRAP 4 min
10 HSPU
20 DU
10 Ring dips
1 min rest
Weightlifting
- Warm up
- 5×1+2 Power clean and jerk
- 5×3 Paused Push Press
- 5×5 Back Squat
Gymnastik
- Flickis/bakåtvolt
Mobility
- Upper body
Fredag 5:e
WOD
Warm up 10 min
EMOM 10 min
E: 15-30 sec L-sit
O: 4-8 strict ring dips
In teams of two:
AMRAP 20 min
400 m run
25 power cleans
25 pullups
25 OHSq
Run together, share anyhow