Måndag 15:e
WOD
Warm up 10 min
AMQRAP 12 min (As many quality rounds as possible)
4-8 strict pull-ups
4-8 strict HSPU
4-8 high box jumps
For time (Cap 18 min)
120 2xKB hang clean and jerk
(Resting is allowed only in front rack or overhead position. Each break is rewarded with: 5 burpee box jump overs 8 Pistols/Backward lunges)
Powerlifting, Squat
- Warm up
- 5x4rep 80-85%
- Accessory work
- Bonus
Tisdag 16:e
WOD
Warm up 10 min
In 10 min
3 sets of 4, and 2-3 sets of 3 squats
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/duration every minute)
AMRAP 10 min
21 DU
15 Toes to bar
9 Thrusters
Olympic weightlifting
- Warm up
- 5×1+2 Jerk balance+split jerk
- Paused Push Press
- 4×5 Back Squat
Gymnastik
- Handvolt/framåtvolt
Mobility
- Lower body
Onsdag 17:e
WOD
Warm up 10 min
EMOM 15 min
1-2 Snatches
AMRAP 15 min
40 DB OH/goblet squats
40 Push-ups
40 Deadlifts
Powerlifting, bench press
- Warm up
- 5x4rep 80-85%
- Accessory work
- Bonus
Torsdag 18:e
WOD
Warm up 10 min
In 10 min
5 sets of 2 squats
AMQRAP 8 min (As many quality rounds as possible)
Strict pull-ups in sets of 5
In teams of two (Cap 13 min)
10-15-20-25
Power cleans
Syncronized bf burpees ob
(Share power cleans anyhow)
Weightlifting
- Warm up
- 5×1+2 Clean & Jerk
- 4×3 Hang Clean Pull
- 5×2 Snatch Balance
Gymnastik
- Flickis/bakåtvolt
Mobility
- Upper body
Fredag 19:e
WOD
Warm up 10 min
5 RFT (Cap 40 min)
400m run
30 Box jumps
21 Kettlebell swings (24/16)
15 Overhead squats (45/30)