Måndag 17:e
WOD
In 8 min
4 set of 16 rep alternating Front Rack Lunges
EMOM 10 min
O: 4-8 strict HSPU
E: 30-40 sec L-sit
Every 3 min for 18 min, alternate between:
1. 20 KB thrusters + 10-20 Pullups/C2B
2. 400/600m run
(Scale to get at least 40 sec rest)
Weightlifting
- 5×3 Power snatch w/ 3 sec pause at knees
- 5×1 Snatch
- EMOM 6 min
5 Power snatch
Or
- 4x6rep Deadlift @75-80%
- 5×4 rep DL with submerged bar, 5-10cm (nedsänkta)
- Bonus: 3x maxrep/side DB row
Tisdag 18:e
WOD
6 x 5 min EMOM with 2 min rest between
(Go hard, but scale to get at least 10 sec rest)
A. 6-12 cal Air Bike
B. 5 TNG Snatch
C. 10-20m Front Rack Lunges
D. 6-12 Burpees
E. 5 T&G Clean & Jerk
F. 5 OH Squats
Gymnastik
- Handstående och handgång
Mobility
- Upper body
Onsdag 19:e
WOD
In 10 minutes
4 sets of 4 front squats, start from ground if you can
EMOM 8 min
2 Power snatch + 1 OH squat
”Chasing Karen”
In teams of two (Time cap 25 min):
100 DU (share anyhow)
Then, 10 rounds of (5 rounds each):
9 TTB
12 Push ups
8 Power cleans
Then, 150 Wallballs (share anyhow)
Weightlifting
- 5×3 Paused split jerks
- 5×1 Clean and Jerk
- 4×8 Push jerk 1:1 rest
Or
- 5x4rep Squat @80-85%
- 3x8rep one leg squat with KB, DB or bar (one leg on a benchpress bench)
- Bonus: 4min Tabata with Squat jumps (8 intervalls)
Torsdag 20:e
WOD
EMOM 10 min
3-5 Floor wipers
4-8 Strict HSPU
5 RFT (Time cap 18 min):
8 Chest to bar
16 Medball Clusters
200m run with medball
Weightlifting
- 5×3 Power clean and Push jerk
- 5×2 Power snatch
- 6×2 Front squat
Fredag 21:a
WOD
Every 90s for 10 min
1 Squat clean+3 Front squats
EMOM 12 min
E: Work on weakness: DU/skill based gymnastics
O: 2-6 TGU
For time (Time cap 10 min):
14-12-10-8
Box jump overs
2xKB STOH