Måndag 8:e
WOD
Warm up 10 min
In 10 min
3 sets of 4, and 2-3 sets of 3 squats
EMOM 12 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/duration every minute)
For time (Cap 8 min):
25-20-15-10-5
5-4-3-2-1
Shoulder to Overhead
Chest to bar pull-ups
Powerlifting, bench press
- Warm up
- 4x6rep 75-80%
- Accessory work
- Bonus
Tisdag 9:e
WOD
Warm up 10 min
In 10 min
5-8 sets of 2 power clean and push jerks
For time (cap 20 min):
10-20-30-40-50
Wallballs
Box jumps overs
Olympic weightlifting
- Warm up
- 5×1+1+1 Snatch pull + Hang power snatch + Snatch balance
- 5×1 Snatch
- 4×4 Overhead squats
Gymnastik
- Flickis/bakåtvolt
Mobility
- Upper body
Onsdag 10:e
WOD
Warm up 10 min
In 15 min
5 Rounds for quality of:
6 front squats from ground
4-8 strict pull-ups
15-30 sec L-sit
15 min AMRAP
20 DU
15 2xDB/KB GTOH
10 2xDB/KB lunges anyhow
(Buy in: 800m run)
Powerlifting, deadlift
- Warm up
- 4x6rep 75-80%
- Accessory work
- Bonus
Torsdag 11:e
WOD
Warm up 10 min
In teams of two
AMRAP 30min:
12 Pushpress (40/30 kg)
24 Airsquats
6 Burpee-pullups / burpee knee raises
At 31:00
21-15-9 (Cap 10 min)
Hang power clean (40/30 kg)
Toes to bar
(Athlete 1 finish their round of 21, then athlete 2 finish theirs. Then athlete one finish their round of 15 etc..)
Weightlifting
- Warm up
- 5×1+1 Power clean + Power jerk
- 5×2+1 Squat clean + Jerk
- 5×3 Paused Front squat
Gymnastik
- Handvolt/framåtvolt
Mobility
- Lower body
Fredag 12:e
WOD
Warm up 10 min
On a running clock:
00:00-08:00
6-10 sets of 2 Power snatches
08:00-18:00
5 sets of 5 Back squats
5 rounds of:
60 sec Row for cals
30 sec max HSPU
60 sec rest