Måndag 22:a
WOD
Warm up 10 min
On a running clock:
00:00-10:00
6-10 sets of 2 clean and push jerks
10:00-20:00
5 sets of 6 back squats
AMRAP 12 min
6-12-18-24…
Pull-ups
After each round of pull-ups:
20 DU
10 Thrusters
Powerlifting, deadlift
- Warm up
- 5x4rep 80-85%
- Accessory work
- Bonus
Tisdag 23: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 strict TTB
In teams of two:
3 RFT (Cap 20 min):
50/40 cal row
50 Deadlifts
50 Push-ups
(Share reps anyhow)
Olympic weightlifting
- Warm up
- 5×2+2 Snatch pull+Power snatch
- 6×1 Snatch
- 4×3 Snatch Balance
Gymnastik
- Flickis/bakåtvolt
Mobility
- Lower body
Onsdag 24:e
WOD
Warm up 10 min
In 10 min
5 sets of 5 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)
21-15-9 (Cap 6 min)
Dumbbell snatch
Ring dips/Push-ups
At 07:00
90 sec max Wallballs
Powerlifting, squat
- Warm up
- 6x3rep 85-90%
- Accessory work
- Bonus
Olympic weightlifting
- Warm up
- 5×2+2 Clean pull+hang power clean
- 6×2 Clean
- 4×3 Clean pulls
Torsdag 25:e
WOD
Warm up 10 min
In 14 min
10-14 sets of 1 Power snatch+1 Squat snatch
AMRAP 20 min
8 backward overhead lunge (42,5/30kg)
8 bar facing burpees over bar
8 backward overhead lunges
8 chest-to-bar pull-ups
Olympic weightlifting
- Warm up
- 5×1+2 Jerk balance+split jerk
- 5×2 Power clean and Jerk
- 4×3+3 Front squat+Push Press
Gymnastik
- Handvolt/framåtvolt
Mobility
- Lower body
Fredag 26:e
WOD
Warm up 10 min
Every 90 sec for 9 min
4 Front squats from the ground
Every 5 min for 25 min:
400m run
20-40 KB swings
10-30 TTB
(Scale the amount of kb swings and toes to bar to get at least 1 min rest until your next round. Score is total rest time)