Måndag 9:e
WOD:
In 20 min
5 sets of 3 Snatches
then,
5 sets of 5 Front squats
AMRAP 8 min
3-6-9-12
Kettlebell cleans
Kettlebell shoulder to overhead
Baspass:
Every 2 min for 12 min
8 Shoulder to overhead
12 min AMRAP
9 Burpee box overs
15 Hanging leg raises
Weightlifting:
A) 4 Snatch balance 4×80-90e%
B) 2 Snatch singles
DRM; 3×90%
C) 3 Clean pull 4×85-105%
Tisdag 10:e
WOD:
In teams of two:
15 min AMRAP
90 Wallballs
70 Dumbbell snatches
50 Burpee box jump overs
30 Pull-ups
Max ball over shoulder
rest 5 min
15 min AMRAP
30 Pull-ups
50 Burpee box jump overs
70 Dumbbell snatches
90 Wallballs
Max ball over shoulder
Baspass:
EMOM 7 min
Headstand/handstand to wall
”Cindy”
AMRAP 20 min
5 Ring row/jumping pull-ups
10 Push-ups
15 Air squats
Powerlifting:
- Bench press 6×2 @85-90 % of DM
- Accessory work
- Bonus
Gymnastik:
- Fokus: Handstående
Onsdag 11:e
WOD:
Every 90 sec for 21 min
First 8 rounds: 2 Power cleans and push jerks
Last 6 rounds: 5+5 Barbell backward lunges
27-21-15-9 (Cap 10 min)
Slamball squats
Burpee deadlift with slamball
Weightlifting:
A) 4 Jerk balance 4×80-90e%
B) 1+3 Clean+Push jerk
DRM; 3x90e%
C) 3 Front squat DRM;2×90%
Torsdag 12:e
WOD:
EMOM 16 min
Even: 5-15 Push-ups
Odd: 2 sets of 4-8 Toes to bar
AMRAP 12 min
400m run
15 Dumbbell cleans
Baspass:
In 10 min
5 sets of 5 Thruster/Frontböj
13 min AMRAP
30 Deadlifts
30 Goblet squats
30 Kettlebell swings
30 Push-ups
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 4×90-110%
Gymnastik:
- Fokus: TTB/HSPU
Kettlebell
Technique: Snatch
EMOM 10 min
E: One snatch every 5 or 10sec left side
O: One snatch every 5 or 10sec right side
E3MIN for 12 min:
20 KB ground to over head
20 Goblet/ air squats
10 KB ground to over head
10 Goblet/ air squats
Fredag 13:e
WOD:
In 12 min
4-4-3-3-2-2 Squat cleans
In teams of two:
AMRAP 20 min
25/15 Air bike calories
12 Front squats
9 Overhead squats
Söndag 15:e
WOD:
EMOM 7 min
Headstand/handstand to wall
”Cindy”
AMRAP 20 min
5 Ring row/jumping pull-ups
10 Push-ups
15 Air squats