Måndag 12:e
WOD
Warm up 10 min
Every 90 second for 12 minutes
3 squat cleans
For time:
50 DU
25 One arm KB GTOH
25 Goblet squats
25 KB swing
20 Box jump over
20 Push ups
20 Deadlift
15 KB lunges
15 HR Burpees
15 Ring row
Time cap 18 min – if done before time cap --> AMRAP wallballs
Powerlifting, deadlift
- Warm up
- 7x2rep 85-95%
- Accessory work
- Bonus
Tisdag 13:e
WOD
Warm up 10 min
In 7 min
4-7 set of 6-10 front squats, start from ground
AMQRAP 10 min
4-8 strict HSPU
4-8 strict Ring rows (make these heavy by elevating feet or stopping 1-2s at full contraction)
10-20 hollow body rocks OR seconds in hollow
In teams of two:
12 min AMRAP
200m row/AB/run
12 Push press
”You go, I go, Hard mode: ”resting” partner works on DU for 30s while active partner kicks ass”
Olympic weightlifting
- Warm up
- 5×1+2 Hang Clean & Jerk
- 4×3 Clean Pull
- 4×2+2 Front squat+P.press
Gymnastik
- TTB/Pullups/MU
Mobility
- Lower body
Onsdag 14:e
WOD
Warm up 10 min
“The Unknown Heroes WOD”
Complete in order 21 Reps of:
Front Squats (45/30)
Pull-Ups
Sumo-Deadlift-High-Pulls
Push-Ups
Push Press
Wall Climbs
Squat Cleans
Burpees
Curtis P’s (PC+Lunge+Lunge+PP)
Toes-To-Bar
Double Unders
Power Snatch
Broad Jumps (2/1m)
Wall Ball
Box Jumps
Row (Calories)
OHS
KBS (24/16)
KB Snatches
KB Taters (squat clean)
Thrusters
In teams of two if you like. Time cap 40 min.
Olympic weightlifting
- Warm up
- 4×1+1 P.press w. pause+P.press
- 3×2 Power Jerk
- 4×1 Split jerk
Torsdag 15:e
WOD
Warm up 10 min
In 10 minutes
Perform 4-6 set of 3 back squats
Every 90 second for 12 min
1 power snatch+1 high hang snatch+1 OHSq
2 rounds of
AMRAP 4 min
5 C2B
7 HSPU
9 KB swing
1 min rest
Olympic weightlifting
- Warm up
- 5×2+1 Clean Pull+Power clean
- 6×1 Clean & Jerk
- 4×3 Overhead Squat
Fredag 16:e
WOD
Warm up 10 min
EMOM 12 min
E: 4-8 strict ring dips
O: 4-8 pull ups
AMRAP 20 min
400 m run
10 Power cleans
10 Front squat
10 Burpees over bar