Måndag 28:e
WOD:
EMOM 15 min
1. 4-8 DL
2. 4-8 Strict Pullups
3. 10-20 hollow rock
AMRAP 15 min
In team of 2:
15/10 Cal AB
7 Hang Powerclean
4 Burpees over bar
Athlete 1 finish one round then change etc
Baspass:
In 12 min
6 sets of 5 Front squats
12 min AMRAP
10 KB deadlifts
8 Ring row
6 Push-ups
Weightlifting:
- ~83-88%
Daily max hang snatch
6×2 Snatch singles
- 5×2 Front squats
Tisdag 29:e
WOD:
AMRAP 10 min
29 Airsquats
8 Pullups
17 KBS
4 min rest
AMRAP 10 min
29 Situps
8 Hang cl&j
17 DL
4 min rest
AMRAP 10 min
29 DU
8 Burpees
17 KB hold lunges
Powerlifting:
- Warm up
- %-work in squat/bench press/deadlift
- Accessory and bonus exercises
Gymnastik:
- Handstående
Onsdag 30:e
WOD:
On a running clock:
0:00-10:00
E2M
5 Backsquats
10:00-20:00
EMOM
4 TnG Clean & Jerk
AMRAP 4 min
14 alt DB-snatch
14 Burpees
1 min rest
AMRAP 4 min
6 Thrusters
25 DU
Weightlifting:
- ~83-88%
4×1+1 Push press+Power jerk
6×2 Clean & Jerk singles
- 5×3 Clean pulls
Torsdag 31:a
WOD:
EMOM 12 min
E: 2-4 legless ropeclimbs/ropepulls
O: 4-8 strict ringdips
”Event 1+4 UTU17”
AMRAP 18 min
In teams of 2:
Buy in, 3 rounds of:
200m run together
P1 15m wheelbarrow
25 pullups (share anyhow)
P2 15m wheelbarrow
rest 1 min
3-6-9… etc
Partner DL 120kg
Synced Burpee over Bar
Gymnastik:
- TTB/Pullups/Muscle ups
Kettlebell:
Technique: Swing/one arm swing
EMOM 10 min
8 one arm swing per side
AMRAP 10 min (with one or two kettlebells)
5 one arm swing
1 clean
5 Front racked squats
(Alternate side after each round if you use one KB)
Fredag 1:a
WOD:
EMOM 24 min
1. 6-5-4-3-2-1 Frontsquats (increase weight every round)
2. 4-8 Pullups/C2B/MU
3. WOW: DU/Pistols/T2B/HSPU/Handstand
4. 5+5 KB row
For time:
Buy in: 200m run
3 rounds of:
9 Boxjump overs
9 Thrusters
Cashout: 200m run
Timecap: 6 min