Måndag 14:e
WOD
On a running clock:
0.00-9:00
E90S
1 Powerclean +1 Squatclean + 1 Frontsquat
9:00-19:00
5×5 frontsquats
3×3 min Amrap
9 Powerclean
12 Pushups
15 WB
then max:
Round 1:cal AB
Round 2: Burpees
Round 3: DU
1min rest between rounds
Weightlifting
- ~75-80%
4×2 Snatch balance
6×3 Snatch singles
- EMOM 6 min
3 OH squats
Or
- 7x1rep Bench press@90-95%
- 5x8rep DB bench press
3. Bonus: 100 Dips for time
Tisdag 15:e
WOD
EMOM 12min
E: 5-10 strict pullups/strict C2B
O: 5-15 pushups with a 2 sec pause in bottom without resting on ground
”Little Eve”
3 rounds for time
600m run
20 KBS
20 Pullups
Timecap 20 min
Gymnastik
- Vacay
Mobility
- Upper body
Onsdag 16:e
WOD
EMOM 20 min
1. 3 Backsquats
2. Pullups/C2B/MU
3. 4-8 High Boxjumps
4. Rest
AMRAP 8min
50 DU/100 SU
16 DB snatch
Weightlifting
- Every 90s for 26 min*
2 Squat cleans+1 Front squat+1 Jerk
*Increase weight for every 2 sets until you reach ~75-80%, aim for 6 working sets on that weight.
Or
- 7x1rep Deadlift @90-95%
- 3x8rep Romanian DL
3. Bonus: 1x maxrep KB deadlift (one in each hand) + 2x maxrep KB row
Torsdag 17:e
WOD
In 10min
4-4-3-3-2-2 Squatsnatch, increase weight every set
In Teams of 2:
61 cal AB
16 Powersnatch
61 Boxjump
16 Powersnatch
61 WB
16 Powersnatch
61 Burpees over Bar
16 Powersnatch
61 cal AB
Timecap 20 min
Weightlifting
- ~75-80%
5×1+1 Hang snatch+Snatch
5×1+2 Power clean+Power jerk - 5×4 Back squats
Fredag 18:e
WOD
On a running clock:
0:00-9:00
E90S
3 Frontsquats with a 2 sec pause in bottom
9:00-17:00
EMOM
E:5-10 strict HSPU
O: 20-30 sec hollow hold/L-sit
4 rounds for time
200m run
12 DL
9 Hang Powerclean
6 Pushjerk
1 min rest between rounds
Timecap: 13 min