Måndag 4:e
WOD:
On a running clock:
00:00-08:00
3-3-2-2-1 Squat snatch
08:00-12:00
EMOM
2 Squat snatch
AMRAP 18min
10 Push press
10 Kettlebell swings
10 Box jumps
Baspass:
EMOM 14 min
Even: 4-8 Ring row
Odd: 4-8 Push-ups
10 min AMRAP
12 Box jumps
12 Kettlebell swings
12 Kettlebell front rack lunges
Weightlifting:
- @90-95%
Every 2 minutes for 26 min*
2 Squat cleans+1 Jerk
*Increase weight for every 2 sets until you reach ~90-95%, aim for 4 working sets on that weight.
B) 4×3 Clean pulls @90-95%
Tisdag 5:e
WOD:
On a running clock:
00:00-9:00
6 sets of 4 Back squats
9:00-18:00
6 sets of 4-8 Strict pull-ups
Every 3 min for 12min
6-18 Air bike calories
6-10 Power snatch
6-10 Burpees over bar
Powerlifting:
- Squats @75-80 % of daily max
- Accessory work
- Bonus
Gymnastik:
- TTB/Pullups/Muscle up
Onsdag 6:e
WOD:
In teams of two (Cap 40 min):
100 Sync air/goblet squats
80 Shoulder to overhead
60 Pull-ups
40 Power clean
20 Sync bar facing burpees
40 Power clean
60 Pull-ups
80 Shoulder to overhead
100 Sync air/goblet squats
(200m run between each exercise)
Weightlifting:
- 6×1 Snatch singles @90-95%
- 5×2 Floating snatch pulls @90-95%
- 4×2 Back squats @90-95%
Torsdag 7:e
WOD:
In 22 min
5 sets of 3 Front squats
then,
4-4-3-3-2-2 Clean & Jerk
”Karen”
For time (Cap 10 min):
150Wallballs
Baspass:
In 12 min
6 sets of 5 Deadlifts
14 min AMRAP
200m Run
15 Hanging leg raises
5 Burpee box jumps
Weightlifting:
- A) Daily max snatch
B) Daily max clean & jerk
Or
- Bench press @75-80 % of daily max
Accessory work
Bonus
Gymnastik:
- Handstående
Kettlebell:
Technique: Clean
EMOM 10 min
3 sets of swing + clean / side
12 min EMOM
1. Clean and Press/Jerk left side every 5 or 10 sec
2. Clean and Press/Jerk right side every 5 or 10 sec
3. Rest
Fredag 8:e
WOD:
EMOM 12min
E: 5-15 Strict ring dips
O: 20-30 sec Hollowhold/L-sit
AMRAP 18 min
3-6-9… Overhead squats
8 Burpee box jump over