Måndag 16:e
WOD:
EMOM 14 min
Odd: 5+5 one arm KB/DB press
Even: Work on weakness; kipping work/DU
AMRAP 12 min
Buyin: 20 STOH
4-8-12..
Deadlift
Wallballs
Baspass:
EMOM 14 min
Even: Huvudstående/Handstående vägg
Odd: Strikt ringrodd
AMRAP 9 min
9 Kettlebell swings
9 Target burpees
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
Tisdag 17:e
WOD:
Every 2 min for 10 min
1 Power clean+3+3 Backward lunges
AMRAP 18 min
20 Pullups
30 Pushups
40 Situps
50 Squats
Baspass:
In 12 min
6 sets of 5 Deadlifts
3 Rounds of
AMRAP 3 min+Rest 1 min
20 Ring row/Jumping pull-ups
30 Push-ups
40 Sit-ups
50 Air squats
Powerlifting:
- Deadlift 6×2 @85-90 % of DM
- Accessory work
- Bonus
Gymnastik:
- Fokus: TTB/Pullups/Muscle ups
Onsdag 18:e
WOD:
AMRAP 10 min
9 DB OH Lunges/squats
21 KB swings
rest 4 min
In 10 min
Build to 3RM hang clean
*25 DU before each attempt
rest 4 min
”Pernilla”
21-15-9 (Cap 10 min)
Snatch (42,5/30 kg)
Toes to bar
Weightlifting:
A) 4 Snatch balance 4×80-90e%
B) 2 Snatch singles
DRM; 3×90%
C) 3 Clean pull 4×90-110%
Torsdag 19:e
WOD:
In 20 min
6 sets of 3 Snatches
then,
4 sets of 5 Snatch deadlifts
For time (Cap 7 min)
20-40 cal Air bike
15-25 Burpee box jump overs
20 Ball over shoulder
Baspass:
EMOM 12 min
Hanging leg raises/Pull-ups
12 min AMRAP
12 Kettlebell shoulder to overhead
12 Deadlifts
12 Box jumps
Weightlifting:
A) 4 Jerk balance 4×80-90e%
B) 1+3 Clean+Push jerk
DRM; 3x90e%
C) 3 Front squat DRM;2×90%
Gymnastik:
- Fokus: Handstående
Kettlebell
Technique: Clean
EMOM 8 min:
E: 16 Two KB clean (light weight)
O: 8 Two KB clean (heavy weight)
Every 2 min for 14 min:
5 Two KB Clean and Jerk
15 Two KB Swing
Fredag 20:e
WOD:
EMOM 16 min
Odd: 5+5/DB one arm KB STOH
Even: Work on weakness; kipping work/DU
15-12-9-6-3-6-9-12-15 (Cap 13 min)
Thrusters
Burpees over bar