Måndag 5:e
WOD
Warm up 10 min
AMQRAP 12 min
4-8 strict HSPU
4-8 strict ring dips
4-8 front squat
AMRAP 18 min
200 m run
8 TTB
10 KB box step up
12 push ups
Powerlifting, squat
- Warm up
- 7x2rep 85-95%
- Accessory work
- Bonus
Tisdag 6:e
WOD
Warm up 10 min
”Sillen”
In teams of two (Cap 40 min):
30 Get up snatches (42,5/30kg)
40 Get up box jumps
50 Get up power cleans
60 Get up pull-ups/target
70 Get up thrusters
80 Synced get up burpees
90 Synced get up KB GTOH (24/16kg)
100 Get up double unders
Share anyhow
You are allowed to scale this into a 40 min AMRAP without the get ups.
Onsdag 7:e
WOD
Warm up 10 min
In 10 minutes
Perform 4-6 set of 8 back squats
Every 90 sec for 12 min
2 power clean+1 push jerk
For time (cap 10 min):
20 one arm KB thruster
18 one arm snatch
16 one arm KB OH lunges
14 one arm clean & jerk
(You can use different weights on the KB)
Olympic weightlifting or powerlifting
- Warm up
- 4×1+1 Snatch Balance+OHsquat
- 6×1 Snatch w. pause at knees
- 4×3 Snatch pulls
Torsdag 8:e
WOD
Warm up 10 min
EMOM 10 min
E: 4-8 strict pullups
O: 4-8 strict leg raises
In teams of two:
500 m row
40 wallballs
30 deadlifts (100/70)
30 HR burpees
30 DU
20 pullups
30 DU
30 HR burpees
30 deadlifts
40 wallballs
500 m row
One athlete starts with the rower, the other one finish.Time cap 20 min.
Olympic weightlifting
- Warm up
- 4×1+1 P.press w. pause+P.press
- 3×2 Power Jerk
- 4×1 Split jerk
Gymnastik
- Handvolt/framåtvolt
Mobility
- Upper body
Fredag 9:e
WOD
Warm up 10 min
In 10 minutes
Perform 5 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).
For time:
15-12-9
Hang power clean(42,5/30)
Burpees over bar
(TC 10 min)