Måndag 2:a
WOD:
Every 3 min for 12 min
1 set of unbroken Kettlebell clean and jerk
rest 3 min
AMRAP 9 min
9 Front squats
35 Double-unders
rest 2 min
AMRAP 6 min
20 Deadlifts
16 Lateral burpees over bar
Baspass:
EMOM 14 min
Even: Huvudstående/Handstående vägg
Odd: Strikt ringrodd
10 min AMRAP
7 Kettlebell swings
7 Air squats
7 Hand release burpees
Weightlifting:
A) 4 Jerk balance 4×80-90e%
B) 1+3 Clean+Push jerk
DRM; 3x90e%
C) 3 Front squat DRM;2×90%
Tisdag 3:e
WOD:
In 20 min
4-4-3-3-2-2-2 Snatches
In teams of two
AMRAP 10 min
12 Box jump overs
8 Slamball over shoulder
Baspass:
In 12 min
6 sets of 5+5 Front rack lunges
13 min AMRAP
4-6-8-10-12…
Box jump overs
Push ups
Kettlebell deadlifts
Powerlifting:
- Squats 6×2 @85-90 % of DM
- Accessory work
- Bonus
Gymnastik:
- Fokus: Volter
Onsdag 4:e
WOD:
EMOM 12 min
Even: 4-8 strict Pull-ups
Odd: 2 sets of 4-8 HSPU
”Galactic School bus Hypocrisy”
AMRAP 16 min
800m run
20 Thrusters
600m run
15 Thrusters
400m run
10 Thrusters
200m run
Max Thrusters
Weightlifting:
A) 3+2 Snatch pull+Hang power snatch
4×80-90e%
B) 2+1 Power snatch+Snatch
DRM; 3×90%
C) 3 Snatch pull 4×85-105%
Torsdag 5:e
WOD:
Every 90 sec for 12 min
2 Power clean + 2 Push jerks
1-2-3…9-10-8…3-2-1 (Cap 16 min)
Wallballs
Burpee box jumps
Baspass:
EMOM 14 min
E: 4-8 Knee raises
O: Huvudstående/Handstående mot vägg
8 min AMRAP
4 Power cleans
4 STOH
4 Burpees over bar
Weightlifting:
A) 2+4 Power clean+Push press
4×80-90e%
B) 2 Clean+split jerk singles
DRM; 3×90%
C) 4×5 Split press
Gymnastik:
- Fokus: Pullups/Butterflies/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 6:e
WOD:
In 10 min
Accumulate as much time of L-sit and quality reps of Push-ups as possible.
In teams of two:
AMRAP 20 min
50 Air bike calories
50 Kettlebell swings
50 Toes to bar
Söndag 8:e
WOD:
In 12 min
6 sets of 5+5 Front rack lunges
13 min AMRAP
4-6-8-10-12…
Box jump overs
Push ups
Kettlebell deadlifts