Måndag 18:e
WOD:
EMOM 12 min
E: 3-8 Strict rope pull-ups
O: 4-8 Strict HSPU
AMRAP 16 min
5 Thrusters
8 Dumbbell snatch
13 Burpees over bar
Baspass:
EMOM 12 min
Even: 4-8 Push-ups
Odd: 4-8 Hanging leg raises
AMRAP 5 min
8 Front squats
12 Ring rows/pull-ups
rest 2 min
AMRAP 5 min
8 Front squats
12 Kettlebell swings
Weightlifting:
- Every other min for 24 min:
2 Power Snatch - 4×3 Overhead squat/Snatch balance
Tisdag 19:e
WOD:
EMOM 24 min
00:00-12:00
Odd: 5-8 Deadlifts
Even: Rest
12:00-24:00
Odd: Work on weakness
Even: 4-8 Pull-ups
AMRAP 6 min
21 Double-unders
9 Overhead squats anyhow
Powerlifting:
- Bench 5×4 @80-85 % of daily max
- Accessory work
- Bonus
Gymnastik:
- Fokus: Handstående
Onsdag 20:e
WOD:
Every 90 sec for 9 min
5 Touch and go clean and jerk
3 Rounds for time (Cap 21 min):
20 Wallballs
30 Pull-ups
50 Sit-ups
400m run
Weightlifting:
- 5×3 Jerk balance
- 8×1 Power clean+hang clean+jerk
- 4×5 Front squats
Mobility-yoga:
- Fokus: Överkropp
Torsdag 21:a
WOD:
On a running clock:
0:00-10:00
6-6-4-4-2 Front squats
10:00-20:00
EMOM
E: 20-40 sec Chin over bar hang
O: 20-40 sec Handstand
AMRAP 2 min
18/15 Air bike calories
Max HSPU
rest 1 min
AMRAP 2 min
18/15 Air bike calories
Max Power snatch
rest 1 min
AMRAP 2 min
18/15 Air bike calories
Max Pistols
Baspass:
Every 90 sec for 12 min
4 Shoulder to overhead
AMRAP 12 min
10 Hanging leg raises
12 Kettlebell deadlifts
14 Burpees
Weightlifting:
- 6×1 Power snatch
- 6×1 Power clean and push jerk
Gymnastik:
- Fokus: TTB/HSPU
Fredag 22:a
WOD:
In teams of 2
AMRAP 10 min
99 Kettlebell swings
88 DB overhead lunges
77 Pull-ups
rest 5 min
AMRAP 10 min
66 Deadlifts
55 Burpees over bar
44 Clean and jerk
rest 5 min
AMRAP 10 min
33 Toes to bar
22 Hand release push-ups
11 Thrusters