Måndag 28:e
WOD
Warm up 10 min
Memorial day
”Murph”
1600m run
then,
100 pull-ups
200 push-ups
300 air squats
(split as you like)
then,
1600m run
If you’ve got a 9/6 kg vest or body armor, wear it.
(Scale length of run and/or amount of reps proportionally to meet a time cap of 40 min)
Powerlifting, bench press
- Warm up
- 6x3rep 85-90%
- Accessory work
- Bonus
Tisdag 30:e
WOD
Warm up 10 min
In 10 min
3 sets of 4 and 3 sets of 3 front squats
EMOM 8 min
6-10 2xKB Jerk
3×3 minute rounds of
20 Box jumps
15 HSPU
Max wall ball shots in remaining time
(Rest 1 min between rounds, scale box jumps and HSPU to get at least 1 minute of wall ball shots)
Olympic weightlifting
- Warm up
- Power clean+Two jerks
- 4×4 Clean pulls
- 4×4 Overhead squats
Gymnastik
- Handvolt/framåtvolt
Mobility
- Upper body
Onsdag 31:a
WOD
Warm up 10 min
EMOM 12 min
E: 4-8 Strict HSPU/DB press
O: 4-8 Strict pull-ups/ring row
AMRAP 20 min
In teams of two
12/9 cal row
9 box jump overs
6 hang power clean
One athlete complete 1 full round before switching
Powerlifting, deadlift
- Warm up
- 6x3rep 85-90%
- Accessory work
- Bonus
Olympic weightlifting
- Warm up
- Snatch+Pause (below the knee) hang snatch
- Snatch 10×1 at a medium heavy weight
- 4×4 Snatch grip deadlifts
Torsdag 1:a
WOD
Warm up 10 min
In 10 min
5 sets of 6 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)
”Unicorn Invasion”
Perform as many reps as possible for the duration of The Unicorn Invasion of Dundee by Gloryhammer (4:26):
3 Thrusterks (80/55 kg)
6 Lateral burpees over bar
9 TTB
Olympic weightlifting
- Warm up
- 5×2 Snatch
- 4×3 Snatch Pull
- 5×3 Front Squat
Gymnastik
- Flickis/bakåtvolt
Mobility
- Lower body
Fredag 2:a
WOD
Warm up 10 min
In 10 min
5-8 sets of 4-6 tng squat clean
For time (cap 20 min):
25 pull-ups
50 deadlift (60 / 42,5 kg)
50 push-ups
50 box jumps
50 floor wipers/TTB/T2KB (60 / 42,5 kg)
50 one arm KB clean and press (16/12 kg)
25 pull-ups