Måndag 3:e
WOD
In 10 min
6 sets of 3 back squats
In 8 min
5 2xKB hang clean and jerk
(rest 2:1)
In teams of two (Cap 12 min)
5 rounds of
15 squat cleans
25 HSPU
Weightlifting
- 5×2+1 Power snatch+Low hang snatch
- 6×2 Snatch singles (drop between lifts)
- EMOM 7 min
2 Hang power snatch+3 snatch balance
Or
- 3x8rep benchpress @65-75%
- 5x8rep DB bench press
- Bonus: 100 pushups for time
Tisdag 4:e
WOD
EMOM 12 min
E: 4-8 strict Pullups
O: 4-8 Push-ups or strict ring dips
AMRAP 18 min
15 Box jumps
12 Push press
9 Toes to bar
Gymnastik
- TTB/Pull-ups/Muscle-ups
Mobility
- Upper
Onsdag 5:e
WOD
EMOM 10 min Work on weakness:in
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)
In 10 min
5 sets of 5 touch and go deadlifts
2 rounds of:
400m run
15-30 wallballs
Weightlifting
- 4×2+2 Clean+jerk
- Daily max hang clean+power jerk
- EMOM 6 min: 1 Clean+3 Jerks
Or
- 3x8rep Deadlift @65-75%
- 5x4rep DL with bar elevated to knee (kronlyft @90+ %)
- Bonus: 3x maxrep GHD back extensions with 2 sec hold in upper position
Torsdag 6:e
WOD
EMOM 9 min
6-10 DB snatches
3 rounds of
1 min cal on AB
1 min burpees
1 min DB thrusters
1 min get ups
1 min D-ball over shoulder
1 min rest
Weightlifting
- 5×2+2 Hang snatch pull+hang power snatch
- 5×1+2 Clean + push jerk
- 4×4 Front squat
Fredag 7:e
WOD
Every 90 sec for 9 min
5 Squat Cleans
EMOM 12 min
E: 1-4 wall climbs
O: 30-40 sec hollow position
Every 2 min for 12 min
4-12 pullups
4-12 HSPU
12 Heavy one or two KB Swings
(Go hard, but scale so you get at least 30 sec rest)