Måndag 7:e
WOD
15 min EMOM
1-4 strict + 2-8 kipping:
A. Dips
B. Pullups
C. Toes to bar
15 min AMRAP
2-4-6-8…
DB OH Squat left
KB Swing
DB OH Squat right
KB Swing
200m run between rounds
Weightlifting
- 5×1 Push press+Push jerk+Split jerk
- 4×2 Clean & Jerk
- EMOM 7 min
3 cleans + 2 power jerk
Or
- 6x2rep Deadlift @85-90%
- 5x4rep of choice, elevated position (kronlyft) or extended movement (nedsänkt)
- Bonus: 3x maxrep GHD back extensions with 2 sec hold in upper position
Tisdag 8:e
WOD
In 12 min perform
6 set of 6 Back Squat
12 min EMOM
Work on weaknesses
6 min AMRAP
25 DL
25 WB
Gymnastik
- Handstående och handgång
Mobility
- Lower body
Onsdag 9:e
WOD
8 min EMOM
10 Hang Power Snatch
10 min AMRAP
6-12-18-24-30-36….. Hand release push-ups
After each set of HRPU: 20 DU + 5 Squat Cleans
3 min rest
10 min AMRAP
6-12-18-24-30-36….. TTB
After each set of TTB: 20 DU + 5 Squat Cleans
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
- 7x1rep Squat @90-95%
- 4x6rep/leg backward lunges with bar in front rack position
- Bonus: “Sally up” (Moby-green sally up)
Torsdag 10:e
WOD
14 min EMOM
O: 4-8 strict HSPU
E: 8-20 alternating pistols
On a running clock:
00:00-03:00:
10-40 pull-ups/ring row
Max rep target burpees
04:00-07:00:
10-40 DB snatch
Max rep burpee box jumps
08:00-11:00:
10-40 pull-ups/ring row
Max rep target burpees
12:00-15:00:
10-40 DB snatch
Max rep burpee box jumps
Weightlifting
- 4×2 Snatch balance
- 5×1 Hang power clean+Split jerk
- 5×5 Back Squat
Fredag 11:e
WOD
In teams of two, perform one round each.
On a running clock:
00:00-10.00
20 Double-unders
10 Push Press
12.00-22:00
5 Burpees over bar
10 T&G Power Cleans
24:00-40:00
20/15 cal Air Bike
15 Thrusters