Måndag 25:e
WOD:
In 12 min
4-4-3-3-2-2 Squat cleans
AMRAP 18 min
30 Kettlebell swings
30 Box jumps
600m run
Baspass:
Every 2 min for 12 min
1 Power clean +3 Frontböj
10 min AMRAP
21 Goblet squat
15 Burpees
9 Hanging knee raises
Weightlifting:
A) 5+1 Hang snatch pull+snatch
DRM; 2×100%
B) 2 Power snatch
DRM; 3×95%
C) 3×3 Back squat 80-85%
Tisdag 26:e
WOD:
EMOM 12 min
Even: 5-15 Push-ups
Odd: 2 sets of 4-8 Pull-ups
In teams of two
AMRAP 15 min
75 Wallballs
30 Power cleans
75 Wallballs
20 Power cleans
75 Wallballs
10 Power cleans
Baspass:
EMOM 14 min
Even: 4-8 Ring row/Hanging leg raises
Odd: 4-8 Push-ups
8 min AMRAP
12 Dumbbell GTOH
8 Dumbbell lunges
6 Ring row
Powerlifting:
- Deadlift 6×2 @85-90 % of DM
- Accessory work
- Bonus
Gymnastik:
- Fokus: TTB/Pullups/Muscle up
Onsdag 27:e
WOD:
In 20 min
5 sets of 3 Snatches
then,
4 sets of 4 Back squats
AMRAP 7 min
35 HSPU
35 Dumbbell deadlifts
35 Ring rows
Max Dumbbell cleans
Weightlifting:
A) 1+3+1 Power clean+Jerk drive+Jerk
DRM;3×90%
B) 4×5 Clean deadlift 90-100%
C) 4×5 Split press
Torsdag 28:e
WOD:
EMOM 12 min
Work on weakness
or
4-8 strict pull-ups/1 rope climb
In teams of two:
AMRAP 20 min
00:00-10:00
10-20-30…
Air bike calories
Slamball squats
(Both work at the same time)
10:00-20:00
10-20-30…
Sync burpees
Slamball over shoulder
Baspass:
In 12 min
6 sets of 5 Deadlifts
3 Rounds of
3 min AMRAP
3 Power Cleans
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Weightlifting:
A) Every other min for 26 min:
1+2+1 Power snatch+Snatch grip push press+Overhead squat
B) 4×3 Snatch pull 80-100%
Gymnastik:
- Fokus: Handstående
KettleHell.
Fredag 29:e
WOD:
Every 2 min for 14 min
8 Deadlifts + 4 Hang power cleans + 2 Push jerks
AMRAP 12 min
50 Double-unders
20 Lunges anyhow
8 Toes to bar