Måndag 23:e
WOD:
In 15 min
8 sets of 1 Push press+4 front squat
27-21-15-9 (Cap 14 min)
Deadlift
Pull-ups
Baspass:
In 12 min
2+2 Power clean + Frontböj
10 min AMRAP
10-20-30…
Dumbbell snatch
Dumbbell front rack lunges
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 4×95-110%
Tisdag 24:e
WOD:
EMOM 10 min
Odd: 4-8 strict pull-ups
Even: 4-8 high box jumps
In teams of two (Cap 20 min):
”Jedi Training”
5 Rounds of:
6 Rope climbs
16 HSPU
26 Box jumps
36 DU
Buyout: 600m run with slamball/medball
*the resting athlete must hold a slamball/medball for the reps to count for the working athlete
Baspass:
EMOM 16 min
Hanging leg raises/Pull-ups
AMRAP 7 min
9 Shoulder to overhead
5 Lateral burpees over bar
Powerlifting:
- Squat 7×1 @90-95 % of DM
- Accessory work
- Bonus
Gymnastik:
- Fokus: Volter
Onsdag 25:e
WOD:
In 20 min
6 sets of 2 Snatches
then,
4 sets of 4 Snatch deadlifts
2 rounds of (Cap 8 min)
25 Toes to bar
50 DU
15 Squat clean
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
Torsdag 26:e
WOD:
AMRAP 7 min
15/10 cal Air bike
10 DB snatch
rest 3 min
AMRAP 7 min
2-4-6-8..
KB swing
Burpees
rest 3 min
In 7 min
Build to 1RM in the following complex: Hang clean+Thruster
rest 3 min
AMRAP 7 min
5 Chest to bar
10 Wallballs
Baspass:
Every 90 sec for 12 min
5 Deadlifts
”Fran”
21-15-9 (Cap 10 min)
Thrusters
Pull-ups
Weightlifting:
A) 4 Snatch balance 4×80-90e%
B) 2 Snatch singles
DRM; 3×90%
C) 3 Snatch pull 4×95-110%
Gymnastik:
- Fokus: Pullups/Muscle Up
Kettlebell
Technique: Jerk
EMOM 8 min
E: 10 two KB Jerk (light weight)
O: 4 two KB Jerk (heavy weight)
EMOM 10 min
E: 30 sec KB Bump
O: 30 sec static hold rack position
”Heavy Forearm Work”
3 rounds of:
90 sec two KB farmers carry
30 sec Max rep Burpees
Fredag 27:e
WOD:
In 16 min
4-4-3-3-2-2-1-1-1
Power cleans
AMRAP 12 min
25 KB clean
25 Box jumps
25 HSPU
Söndag 29:e
WOD:
EMOM 16 min
Hanging leg raises/Pull-ups
AMRAP 7 min
9 Shoulder to overhead
5 Lateral burpees over bar