Måndag 10:e
WOD
00:00-10:00:
3 Rounds for time of:
21 Wall Balls
15 TTB
9 Clean & Jerks
15:00-25:00:
4 Rounds for time of:
25 Hand Release Push-ups
5 CTB
30:00-40:00:
5 Rounds for time of:
15 Calories, Assault Bike
10 KB Swings
Weightlifting
- 5×1 Push press+Push jerk+Split jerk
- 4×2 Clean & Jerk
- EMOM 7 min
3 cleans + 2 power jerk
Or
- 4x6rep Squat @75-80%
- 4x8rep/leg backward lunges with bar in front rack position
- Bonus: 3x maxrep squat @ 60%
Tisdag 11:e
WOD
In 10 min
4 set of 6 reps Deadlifts
EMOM 10 min
O: KB Snatch (left side)
E: KB Snatch (right side)
(Find a weight and pace that you can hold for 1min. No rest in this workout)
AMRAP 10min
5-10-15-20… reps of
Sumo Deadlift High Pull
Boxjump Overs
Gymnastik
- Volter och skalningar
Mobility
- Lower body
Onsdag 12:e
WOD
EMOM 15 min
1. 4-8 strict Pullup
2. 8-20 alternating pistols
3. 30-40 sec handstand/ handstand+shoulder tap/handrelease (against wall or free standing)
For time:
2 rounds of 60 DU + 15 C&J
Then 2 min rest
2 rounds of 40 DU + 10 C&J
(RX 60/42.5kg, cap=15min)
Weightlifting
- 5×1 Power snatch+Snatch w/ pause at knees
- 2x(3×1) Snatch w/ increasing % (start over w/ higher % after your first sets)
- EMOM 7 min
4 Hang snatches
Or
- 4x6rep Benchpress @75-80%
- 5x8rep DB Shoulder press
- Bonus: 100 dips for time (Scale anyhow: rings, bars, box, bench…)
Torsdag 13:e
WOD
In 10 min
Build up to todays heaviest 2 RM in Thrusters
EMOM 12 min
Work On Weaknesses
“Elisabeth”
21-15-9
Squat Clean
Ring Dips
Weightlifting
- 4×2 Snatch balance
- 5×1 Hang power clean+Split jerk
- 5×5 Back Squat
Fredag 14:e
WOD
EMOM 12 min
Power Snatch + Squat snatch + OH Squat
EMOM 20 min
2-6 Pull ups
5-12 Push ups
10-19 Air Squats
(When you decide your reps, keep in mind that 5,10,15 reps would result in 20 rounds if this was the benchmark workout Cindy)