Måndag 31:a
WOD
10 min EMOM
1 Squat Clean + 2 Front Squats
Start with either part A or B:
A. 10 min EMOM
Work on your weaknesses
B. On Air Bike (focus is 50 cal for time)
1 min slow pace
1 min moderate pace
3 x 20sec hard pace + 10 sec rest
around 1 min rest, then
50 cal for time (as hard pace as possible)
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
- 6x2rep Squats @85-90%
- 5x3rep front Squats with 2 sec pause at bottom @60-70%
3. Bonus: 200 lunges (walk or in jumping pace)
Tisdag 1:a
WOD
In 12 min perform 6 sets of
Snatch pull + Hang squat snatch + Squat snatch
”Daniel” (RX 42.5/30kg)
For time:
50 pullups
400m run
21 thrusters
800m run
21 thrusters
400m run
50 pullups
Cap: 20 min, scale as needed
Gymnastik
- Volter och skalningar
Mobility
- Upper body
Onsdag 2:a
WOD
8 min EMOM
2 Backsquats
8 min EMOM
2-8 strict HSPU + 6-14 Pistol
3 min ON + 1 min OFF for 4 rounds of 17.1 (RX 22.5/15kg)
10 DB Snatch
15 Burpee Box Jump Overs
20 DB Snatch
15 Burpee Box Jump Overs
30 DB Snatch
15 Burpee Box Jump Overs
40 DB Snatch
15 Burpee Box Jump Overs
50 DB Snatch
15 Burpee Box Jump Overs
Weightlifting
- 4×2+2 Clean+jerk
- Daily max hang clean+power jerk
- EMOM 6 min 1 Clean+3 Jerks
Or
- 6x2rep Benchpress @85-90%
- 3x8rep DB bench press
3. Bonus: 60 push-ups and 60 dips for time (mix anyhow)
Torsdag 3:e
WOD
4 x 7 min ON + 3 min OFF
Alternate between:
1. 50/40 cal Air Bike, then in remaining time
AMRAP: 5 KB-sving + 5 Pushups
2. 800/600 m run, then in remaining time
AMRAP: 5 HSPU + 5 TTB/Pullups
(Scale AB and run to max 4 min)
Weightlifting
- 5×2+2 Hang snatch pull+hang power snatch
- 5×1+2 Clean + push jerk
- 4×4 Front squat
Fredag 4:e
WOD
”The Big Squat Clean Complex”
Every 4 min for 24 min perform:
High Hang Clean + Hang Clean + Clean + push press
High Hang Clean + Hang Clean + Clean + push jerk
High Hang Clean + Hang Clean + Clean + split jerk
– Recommended starting weight is 50%of your 1RM clean & Jerk. Increase weight after each set as long as you can keep good technique.
– All cleans are squat cleans.
– Try not to drop the bar, if you drop after the OH movement, pick up the bar quickly.
4 rounds of:
1 min max rep wall balls (9/6 kg)
1 min rest